Mobility Lab

5.00 out of 5
(5 customer reviews)

$39.00 Per Month

Mobility Lab provides training and instruction on how to recover faster, strengthen weak links, improve flexibility, and gain resistance to injury. Mobility Lab is the Stretch Better, Recover Better, Move Better, Mobility Class.

Last 3 Memberships Available Remaining.
  • Recommended Gear for Mobility Lab

    Owner's Training

    Owner's Training sessions are one on one mobility training sessions with Paul. Owner's Training Sessions are valid for six months from date of purchase. This discounted price is only available when you signup for mobility lab.

    *Membership Term

    Mobility Lab features a Rolling 3 Month Membership term. You may request cancellation of your Mobility Lab Membership once you (i) Attend 4 Mobility Lab classes or (ii) provide 90 days cancellation notice. 

    Schedule: Mobility Lab is generally scheduled every other Wednesday from 6:30PM-8:00PM. See our class schedule for the next class.

Emil from Alexandria, Saben Nicole from Alexandria & 5 others just signed up!
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Mobility Lab

Move Better, Stretch Smarter and Recover Faster

What is Mobility Lab?

Mobility Lab is a workshop & workout where we teach you the methodology behind how we help heal members in our private Owner’s Training Sessions. It’s the secret-sauce we use to help members move better, with less pain, and more resilience.

  • You’ll learn over a 1000 techniques, stretches, and exercises to improve your mobility
  • When to use which recovery techniques and in which order
  • How to build and customize your mobility program so that its optimized for you
  • How to diagnose overtraining and prevent minor muscle strains
  • How to facilitate recovery so that you have to fewer training breaks

Class Format

Classes will feature a detailed whiteboard overview that explain the goals of the class, how the class was designed, and why the class was programmed. Classes will feature instruction on how to do the various mobility exercises and explanation as to why we are doing these exercises.

Mobility Lab Methodology

There are 5 primary sections to our Mobility Lab Course:

  1. M|WOD – Distraction, Myofascial Release
  2. FMT – Rocktape Kinetic Taping, Flossing, Cupping, Scraping
  3. FRC – Isometric End Range Strength and Control
  4. FMS – Functional Pattern Testing and Corrective Exercises
  5. Yoga – Active Recovery and Flexibility

All mobility techniques draw and borrow from each other, so it’s OK if you miss a few classes. The classes in blue are overview classes. They set the stage for the next 4 or 5 classes. So you’ll want to prioritize attending them.

Curriculum Structure

  1. Mobility WOD (M|WOD) & Functional Movement Training (FMT) – Total Body
  2. Front Rack (M|WOD)T-Spine, Shoulder External Rotation, Elbows, Wrists
  3. Running / Gait (M|WOD) Hips, Quads / Hamstrings, Core Rotation, Ankles, Feet
  4. Pressing Overhead (M|WOD) T-Spine, Traps, Shoulder Flexion, Core, Shoulders, Wrists
  5. Squat / Deadlift (M|WOD) Hips, Quads / Hamstrings, Core Bracing, Ankles, Feet
  6. Pressing Bench / Pushups (M|WOD) – Chest, Rear Delts, Biceps, Triceps, Core
  7. Functional Range Conditioning & Kinstretch – Total Body
  8. Hips Functional Range (FRC) 90/90, Butterfly, Squat
  9. Legs Functional Range (FRC) #4, pigeon, frog, bear sit, half 90
  10. Groin (FRC) Half 90, Cossacks, Seated Split
  11. Elbows and Hands (FRC)Clubs, Bands, Extensors, Flexors
  12. Functional Movement Systems and Selective Functional Movement Assessment – Total Body
  13. Overhead Squat Screening & Corrective Exercises
  14. Inline Lunge & Hurdle StepScreening & Corrective Exercises
  15. Active Straight Leg Test – Screening & Corrective Exercises
  16. Trunk Stability and Rotary Support Screening & Corrective Exercises
  17. Multi-Segmental Flexion and Extension Spinal Mobility
  18. Multi-Segmental Lateral Flexion and RotationSpinal Mobility
  19. Shoulder Internal and External RotationShoulder Mobility
  20. Yoga Systems – Top 100 Asanas for Total Body Mobility
  21. Standing Balances & Core BracesSpine, Core, Legs, Feet
  22. Seated Poses and Twists Spine and Legs
  23. Inversions and Arm Balances Shoulder Strength & Core
  24. Folds and Heart Openers – Spinal Mobility

Assessment

Mobility WOD classes will show which areas of your body has the largest mobility needs. This functionality is built into the programming as follows:

  1. M|WOD Module is based on the lesson. Do you have the mobility keep your position in the front rack or overhead press under load?
  2. FRC uses the ISOMP (isometric movement pathway) as an end range mobility and control assessment.
  3. The FMS module is built around improving screening results. Assess and improve.
  4. Yoga uses peak poses to assess improvement over time.
  5. FMT is designed to treat dysfunctional areas … it uses assessment techniques from the other modules.

Equipment

  1. Kinetic Tape & Scissors (required): you’ll need to have kinetic tape to learn how to use it. We sell Rocktape brand, but any brand is fine for the class.
  2. Yoga Mat (recommended): yoga mats provide you support and proper cushioning. Use of our gyms mats isn’t recommended for Mobility Lab.
  3. Massage Gun (recommended): any brand is fine. I recommend Jawku and Theragun.
  4. Toe Socks (recommended): strengthening your feet is a key part of mobility lab. Regular socks don’t allow proper toe splay. Barefoot is fine too.
  5. Toe Spacers (recommended): these are great for after your workout to help keep the alignment of your toes. We recommend Correct Toes.

Additional information

Membership

Month to Month

5 reviews for Mobility Lab

  1. 5 out of 5

    Angie G

    I chose to visit Sand and Steel when I realized that after a major surgery, I could not utilize my core like I could before. I was actually freaking out about it. I went to Paul and told him about my limitations. He designed a program for me and I worked out with Max for about 8 sessions. I loved the InBody machine that gave you a full body diagnosis. It was funny because it showed a high amount of inflammation. This of course was from the surgery but I found it interesting that it picked up on that. I liked working out with Max because he was sensitive to the fact that I was post-op but he also pushed me when he knew that I could handle it.
    I think that one of the most impressive aspects of Sand and Steel is how they handle their business on an administrative level, First of all they have an app that makes it very simple to schedule or cancel your appointments. It has extensive nutrition information and my favorite is the online store. Paul and Dawn are careful to choose the supplements and foods that are made with the highest performance ingredients.
    The facility is perfectly clean and equipped with every apparatus that you would possibly need for your workout. I highly recommend Sand and Steel.

  2. 5 out of 5

    Loren Wagner

    Sand and Steel Fitness has been great! I started working out with them two months ago and have loved every minute, except when the minute involved burpees. Every session starts on time and the staff are so kind, even the trainers with whom I haven’t worked. I just had shoulder surgery, so need to take some time off, but all exercises were modified for me and the trainers took their time to make sure that the exercises were working and that I was doing them correctly. I usually worked out with Max and he was great. Paul is also there to make sure I’m getting low enough in my squats! Overall it’s been a great experience and I’ve gained a lot of strength. I can’t wait for my shoulder to start healing and to start back up once more!!!

  3. 5 out of 5

    Marjorie

    The Mobility and Muscle Therapy session was really helpful. Paul designed my first session to target my tight shoulders. The session included work on different rollers to loosen up muscles (which was uncomfortable at times) plus a series of stretches. Although it was difficult at points, I was amazed how loose my shoulders felt by the end of session. I can already see how these mobility sessions will help my overall movement. Thanks Paul!

  4. 5 out of 5

    Nicole Harris

    Hi 👋🏽 Can I just say.. I went to mobility lab yesterday & wow???
    I don’t do enough on my own, and I need to take stuff from the class and apply it on my own time. Definitely plan on going again 🤩

  5. 5 out of 5

    mikemcmac (verified owner)

    Hi! I am very pleased with the first mobility class and what it did for me. Aside from Sand and Steel I am pretty active with other pursuits. The added bonus is that I can keep up with my two sons who are 18 and 16 and that is worth so much more than the price of the membership. I highly recommend the mobility workshops.

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