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Mobility – January 2020

Posted 7th January 2020 by Anthony Masters

Happy new year all,

For the mobility classes this month i will be bringing things back to basics in the sense that we will be revisiting classes that we started with when I first started doing the classes. These were full body classes that addressed a lot of key joints that most to working on which is why I want to go back to this structure before doing more specialty classes

As a reminder the goal of these mobility classes is to help make you stronger, move better, feel younger and stay injury free so that you can continue to see progress and enjoy the most out of your training.

You can also think of mobility as the active approach to developing flexibility, that goes to say there is an aspect of strength training involved.

Without going deep into the science side of things here are the 3 main objectives we aim to achieve.

Mobility Development – In a training sense mobility can be defined as STRENGTH + CONTROL in order to expand upon usable ranges of motion, articular resilience (i.e. load bearing capacity), and overall joint health.

Joint Strength- While improving mobility and movement potential, the approach of the class acts to ‘bullet proof’ or safeguard your joints so that movements can be executed efficiently and safely.

Body Control – Think of this as improving awareness. We aim to improve the function of your nervous system. This can lead to a reduction of pain and injury, joint health and longevity, as well as an increased ability to move freely and easily.

The beginning phase of classes with be focused on the common physical demands of the classes and what most people need to work on in order to meet those demands. Basically shoulders, hips & spine.

Here is an overview example of the program for the next couple of classes.

Warm up
10-15mins: CARS (controlled articular rotations). This part prepares the joints for more challenging tasks to come. I will go into more detail about this routine in classes but we will be using this as a self-assessment tool to monitor areas that need addressing and track our progress based off of visual observation & feel.

Lower body
20-25mins: This will focus on improving compound movements like the squat and deadlift, help address and reduce any niggles you may be feeling such as tight hips or knee and lower back issues.

Upper body
20-25mins: This will focus on improving pressing/ pulling movements, especially those overhead positions many of us struggle to get into like the handstand, push press & snatch. Again this will also address a lot of the niggles people tend to experience somewhere around the shoulder, elbows and neck.

Look forward to seeing you guys