CFC Simple Mobility Guide

If you wish to move well, recover, perform well, and continue to feel good into later life, some daily body self-care and mobility work is non-negotiable. With most of us living very sedentery lifestyles outside of the 60 minutes or so we train a few times a week, extra restrotrative work is essential if you want to function well in and outside of the gym.

While we do currently have a mobility track, we do understand that it's maybe a little bit complex or equipment-dependent for most people. (If you are following it regularly, however, please continue).

With 'The best program being the one you actually do' we have created a simple mobility guide which everyone can do at home, using things you will already have around the house.

Each day or segment is short and takes under 10 minutes to complete. The goal is to make it accessible and a short time commitment so that it can be completed regularly and become a part of your routine. If this gets you down a path of doing more, great, but we are looking for the minimum effective dose.

The coaches got together and spent considerable time in movement selection that would mobilise, then aim to create strength in these new positions to try and build mobility long term.

The other things we have done in this guide is break it down into 6 different segments/areas. This allows people to focus if they want to improve a specific area of weakness, or you could rotate through days as you like. The areas are:

• Squat pattern

• Ankles

• Thoracic and Rotation

• Hinging and Bending

• Shoulder, Pecs and Overhead

• Quads and Hips

You can find the guide here

If you need assistance in selecting the highest priority area for you or have any questions, simply ask a coach or get in contact with us.