Welcome!
Below is your free WOM Mobility Program
All movements are demonstrated in the video. Use the "three lines" next to the gear to choose the movement. Download a full PDF reference below!
Daily Mobility Program:
Perform this complete mobility workout 3 times a week
| Dynamic Stretch | Equip | Reps | Duration | Rest | |
|---|---|---|---|---|---|
| 1. Deep Squat/Hip Raise | - | 10 | 2 | - | - |
| Foam Roll (peripheral work) | Equip | Reps | Duration | Rest | |
|---|---|---|---|---|---|
| 1. Full Thigh Roll | Foam Roller | 10 | 1 | 15s | - |
| 2. Hip Flexor/Quad Roll in 3-Sections | Foam Roller | 3 per section | 1 | 15s | - |
| 3. IT Band in 3 Sections | Foam Roller | 3 per section | 1 | 15s | - |
| Movement! | Equip | Reps | Duration | Rest | |
|---|---|---|---|---|---|
| Deep Squat/Plank Out | - | 5 | 3 | - | - |
| Half-Kneeling T-spine Rotation | - | 15 ea. side | 3 | - | - |
| Deep Squat/Plank Out | - | 10 ea. side | 3 | - | 45s |