Mobility

Deep Hip & Shoulder Mobility

4.5(2)

3 sold

Hips and shoulders are where most mobility restrictions live — and where most training plateaus quietly start. This focused four-week block goes deep on both areas with a systematic approach used with Sarah's in-person clients.

MobilityInjury prevention

What's included

16 targeted sessions

Before/after mobility assessment

Troubleshooting guide for common restrictions

Printable routine cards

Program

4 weeks · 4x/week

Preview week 1 — purchase to unlock the full program.

Day 1 — Hips & Ankles

Focus on form over load this week — this sets the pattern for everything after.

Exercise	Sets	Reps	Rest
Ankle Rocks	2 per side	10	15 sec
Deep Squat Hold	3	45 sec	20 sec
Couch Stretch	1 per side	60 sec	20 sec
90/90 Hip Switch	3	8 per side	20 sec
Thoracic Rotation	2 per side	10	15 sec
World's Greatest Stretch	2 per side	5 breaths	15 sec

Day 2 — Shoulders & Spine

Focus on form over load this week — this sets the pattern for everything after.

Exercise	Sets	Reps	Rest
Thoracic Rotation	2 per side	10	15 sec
World's Greatest Stretch	2 per side	5 breaths	15 sec
Shoulder CARs	2	5 per direction	15 sec
Ankle Rocks	2 per side	10	15 sec
Deep Squat Hold	3	45 sec	20 sec
Couch Stretch	1 per side	60 sec	20 sec

Day 3 — Full-Body Flow

Focus on form over load this week — this sets the pattern for everything after.

Exercise	Sets	Reps	Rest
Deep Squat Hold	3	45 sec	20 sec
Couch Stretch	1 per side	60 sec	20 sec
90/90 Hip Switch	3	8 per side	20 sec
Thoracic Rotation	2 per side	10	15 sec
World's Greatest Stretch	2 per side	5 breaths	15 sec
Shoulder CARs	2	5 per direction	15 sec

Day 4 — Recovery Flow

Focus on form over load this week — this sets the pattern for everything after.

Exercise	Sets	Reps	Rest
World's Greatest Stretch	2 per side	5 breaths	15 sec
Shoulder CARs	2	5 per direction	15 sec
Ankle Rocks	2 per side	10	15 sec
Deep Squat Hold	3	45 sec	20 sec
Couch Stretch	1 per side	60 sec	20 sec
90/90 Hip Switch	3	8 per side	20 sec