Course curriculum

  • 1

    Introduction to Mobility WOD

    • Mobility WOD 4-Week Online Mobility Course

    • Curso de Mobilidad de 4 Semanas

  • 2

    OLYMPIC LIFTS TRACK INTRO

    • Welcome to the Olympic Lifts Track
  • 3

    Olympic Lifts Track (Week 1): Overhead & Hip Opener Foundations

    • Week 1: Overhead & Hip Opener Foundations

    • Semana 1: Fundamentos de Sobrecabeza y Apertura de Cadera

    • 1. Weighted Shoulder Axial Rotation

    • 2. Standing Assisted Shoulder Flexion

    • 3. Wall Assisted Shoulder Flexion

    • 4. PVC Dislocates

    • 5. Pigeon on Box

    • 6. Deep Squat Holds
  • 4

    Olympic Lifts Track (Week 2): Thoracic & Hip Internal Rotation

    • Semana 2: Movilidad Torácica y Rotación Interna de Cadera

    • 1. Banded Cat Cow

    • 2. Side Lying Thoracic Archers

    • 3. Bench/Box Thoracic Extensions

    • 4. Hook Lying Leg Assisted IR

    • 5. 90/90's

    • 6. Table Top IR Press

    • 7. Deep Squat + Rotation
  • 5

    Olympic Lifts Track (Week 3): Full Snatch Mobility Circuit

    • Semana 3: Circuito Completo de Movilidad para Snatch

    • 1. Standing Shoulder CARs

    • 2. Banded Overhead Squats

    • 3. Figure 8's

    • 4. Pigeon

    • 5. Prone Band Assisted Shoulder Flexion

    • 6. Military Push Up to Downward Dog

    • 7. Bottoms Up Kettlebell Press

    • 8. Banded Overhead Monster Walks
  • 6

    Olympic Lifts Track (Week 4): Flow + Movement Quality

    • Semana 4: Flujo + Calidad de Movimiento

    • 1. Ankle Dorsiflexion Rocks

    • 2. Standing Ext + Flex

    • 3. Deep Lunge + Rotation

    • 4. Downward Dog to Greatest Stretch in the World

    • 5. Box Assisted Thoracic Rotation

    • 6. Rack Assisted Lateral Stretch
  • 7

    End of Olympic Lifts Track

    • Congratulations!

    • ¡Felicitaciones!
  • 8

    GYMNASTICS TRACK INTRO

    • Welcome to the Gymnastics Track
  • 9

    Gymnastics Track (Week 1): Wrist + Overhead Mobility

    • Semana 1: Movilidad de Muñeca y Sobrecabeza
  • 10

    Gymnastic Track (Week 2): Scapular Control + Neck Relief

    • Semana 2: Control Escapular y Alivio del Cuello
  • 11

    Gymnastic Track (Week 3): Hollow + Arch Body Range

    • Semana 3: Rango de Hollow y Arch

    • 1. Standing Ext + Flex (Weighted Vest)

    • 2. Hanging Hollow Rocks

    • 3. Supermans

    • 4. Prone Bird Dogs

    • 5. Dead Bugs + Isometric Holds

    • 6. Banana Rolls
  • 12

    Gymnastic Track (Week 4): Gymnastics Flow

    • Semana 4: Flujo Gimnástico
  • 13

    End of Gymnastics Track

    • Congratulations!

    • ¡Felicitaciones!
  • 14

    POWER & CONDITIONING TRACK

    • Welcome to the Power and Conditioning Track
  • 15

    Power & Conditioning Track (Week 1): Posterior Chain Primer

    • Week 1: Posterior Chain Primer

    • Semana 1: Activación de la Cadena Posterior

    • 1. Standing Hamstring Reaches

    • 2. Jefferson Curl

    • 3. Downward Dog Cycle Feet

    • 4. Banded Good Mornings

    • 5. Straight Leg Bridge on Box

    • 6. Posterior Chain Foam Rolling
  • 16

    Power & Conditioning Track (Week 2): Spinal Mobility + Hamstring Length

    • Week 2: Spinal Mobility + Hamstring Length

    • Semana 2: Movilidad de Columna + Longitud de Isquiotibiales

    • 1. Banded Standing Spinal Rotation

    • 2. Supine Lower Trunk Rotation

    • 5. Quadruped Thoracic Rotation

    • 6. Deep Squat to Hamstring Stretch
  • 17

    Power & Conditioning Track (Week 3): Hinge Mechanics

    • Week 3: Hinge Mechanics

    • Semana 3: Mecánica del Hinge

    • 6. Banded Quadruped Rocks

    • 2. Quadruped HIP CARs

    • 3. Box Hip Airplanes

    • 4. Hamstring Stretch to Deep Lunge

    • 5. Banded Clamshell Plank with Leg Lift

    • 7. Frog Stretch
  • 18

    Power & Conditioning Track (Week 4): Mobility Flow + Midline Control

    • Week 4: Mobility Flow + Midline Control

    • Semana 4: Flujo de Movilidad + Control del Core

    • 1. Self IR Hip Stretch Flow

    • 2. Quadruped Hip Add Rocks

    • 3. Single Leg Lateral Elevated Hinge

    • 4. 90/90 Flow

    • 5. Banded Bird Dog

    • 6. Deep Squat + T-Spine Rotation
  • 19

    End of Power & Conditioning Track

    • Congratulations!

    • ¡Felicitaciones!
  • 20

    End of MobilityWOD Course

    • Final Course Completion!

    • ¡Fin del Curso!