Mobility

Full-Body Mobility & Recovery

4.3(4)

7 sold

A more comprehensive mobility program that systematically addresses every major joint — ankles, hips, thoracic spine, shoulders — over six weeks. Ideal as a standalone practice or paired alongside a strength or running program.

MobilityInjury prevention

What's included

18 sessions covering every major joint

Foam-rolling protocol

Assessment tests to track range of motion

Direct messaging with Sarah

Program

6 weeks · 3x/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