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Movement Mobility
Movement Mobility
Movement Mobility
EFFORTLESS
MOTION
A FREE GUIDE TO ENHANCE YOUR MOBILITY
RAPHAEL GOMEZ
@RAPHKG
quanganhmib@gmail.com
TABLE OF CONTENTS
3 ABOUT ME
4 DISCLAIMER
5 MOBILITY
6 YOUR BENEFIT
7 WARMUP
8 LEVEL 1 : DAY 1
9 LEVEL 1 : DAY 2
10 LEVEL 1 : DAY 3
11 LEVEL 2 : DAY 1
12 LEVEL 2 : DAY 2
13 LEVEL 2 : DAY 3
14 LEVEL 3 : DAY 1
15 LEVEL 3 : DAY 2
16 LEVEL 3 : DAY 3
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ABOUT ME
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DISCLAIMER
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MOBILITY
What is mobility?
Mobility is the ability to move freely and
efficiently. This applies to any kind of
movement whether you are lifting, running,
doing flips, or any type of physical movement.
Being able to move properly can make you less
prone to injury and better your range of
motion.
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YOUR BENEFIT
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WARMUP
Why should we warmup?
Warming up properly makes you less
susceptible to injuries and makes any type of
movement more effective. It's always
important that you should warmup before
workouts.
Recommended Warmups
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LEVEL 1
BEGINNER
1-2 MINUTE RESTS IN BETWEEN SETS - REPEAT WEEKLY
VIDEOS INCLUDED: HTTPS://WWW.YOUTUBE.COM/WATCH?V=NZWRPJDIYUM
DAY 1
DEEP SQUAT 5-10 SEC HOLD 4 SETS HIPS/KNEES TRY TO KEEP MIDDLE TOE POINTED
FORWARD
ASSISTED
90/90 ACTIVE PIGEON
DEEP SQUAT
COSSACK
CHILD POSE SQUAT LUNGE ROCK
DAY 2
KNEE SCAPULAR
DOORWAY
PUSH-UP PVC DISLOCATE
STRETCH
DAY 3
CAT COW 5-10 REPS 3 SETS FULL BACK ARCH BODY TO THE FULLEST/DONT
PUSH PAST PAIN
CONTROL BREATHING
ENGAGE CORE
DYNAMIC 2 SETS BACK/HIPS
10 REPS ELONGATE SPINE
FROG STRETCH DONT ROUND BACK
SLOW/CONTROLLLED
DYNAMIC
CAT COW SIDE SWINGS
FROG STRETCH
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LEVEL 2
INTERMEDIATE
1-2 MINUTE RESTS IN BETWEEN SETS - REPEAT WEEKLY
VIDEOS INCLUDED: HTTPS://YOUTU.BE/BCQEEOM2UI0
DAY 1
90/90 LIFT OFF 5-10 REPS 3 SETS HIPS/KNEES KNEE PLANTED ON THE GROUND
KEEP LIFTING FOOT AT A 90
DEGREE ANGLE
ACTIVATE GLUTE
ACTIVATE GLUTE
S-SIT SWITCH 5 REPS
TO EXTENSION EACH SIDE 3 SETS HIPS/KNEES PLANTED KNEE SHOULD BE
PARALLEL WITH BODY
ALIGN NECK WITH SPINE
CHILD POSE TO
90/90 LIFT OFF LUNGE ROCK DUCK WALK
DAY 2
COBRA 5 REPS
BACK KEEP LEGS PLANTED
DURING SPHINX, IMAGINE PULLING
YOUR CHEST TO ELBOWS
TOWEL WALL
BEAR HUG SWIMMER
SLIDE
DAY 3
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LEVEL 3
ADVANCED
1-2 MINUTE RESTS IN BETWEEN SETS - REPEAT WEEKLY
VIDEOS INCLUDED: HTTPS://WWW.YOUTUBE.COM/WATCH?V=FRDZBJ5_QJ4
DAY 1
INTERNAL
DEEP SQUAT TO DEEP PRAYER HIP ROCK TO
HIP ROTATION FROM
PISTOL SQUAT SQUAT WGS
DEEP SQUAT
CRISSCROSS STAND
(SUPPORTED) TO COSSACK
SISSY SQUAT INTERNAL ROTATION
DAY 2
ROTATION
KEEP KNEES TIGHT TO CHEST &
DONT GO PAST ROTATION LIMIT
USE RINGS IF LEGS GET STUCK
DAY 3
2 SETS DOG
ROLL 5-10 REPS 2 SETS HIPS/BACK ROLL ONTO UPPER TOES WHILE
KEEPING ANKLES EXTENEDED
DONT GO PAST ROLL LIMIT
SPINAL
REVERSE FLOW WAVE
THUNDERBOLT
WALL WALK ROLL
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POST WORKOUT
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FAQ
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A NOTE FROM
RAPHAEL
You did it!
I'd like to thank you all very much for
trying out my program. You should be feeling
way more flexible and mobile. Whatever you
do, I hope that you are physically and
emotionally joyful from your progress. I will be
making more programs very soon, so stay
tuned! Feel free to message me on socials for
questions or feed back. I'd appreciate it...
KEEP ON MOVING
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