Mobility Exercises TuneUp

5.00 out of 5
(3 customer reviews)

Price: $125.00 per hour

Our Mobility Sessions are designed to help you move better. We test your movement, and determine what is not moving well. We analyze how you compensate when you lift, turn, or step. We figure out what causes your pain, decreases your performance, or limits your range of motion. And we fix it with tools and techniques like corrective exercise Mobility WOD, Scraping (Graston), Kinetic Taping, FMS, and More.

Mobility TuneUp is about learning to move better. Why do you need Mobility TuneUp?  It’s because improvement begins and ends with good, quality movement.

SKU: mobility Category: Tags: , ,

Private, Classes, and Virtual Training

We offer Mobility Training in 4 formats:

  1. Mobility Private Sessions: In-Person & Virtual
  2. Beyond Stretch Class: In Person & Virtual

Private Mobility Training

  • Analyze: We test for fault patterns with Functional Movement Systems, Y-Balance Testing, Functional Range Conditioning (FRC), and Mobility WOD,
  • Strengthen: We target and correct muscle patterns.  We use isometrics and corrective exercises to facilitate this style of training.  We also employ Rocktape and kinetic taping to improve muscle engagement.  We formulate client-specific corrective exercises to help you build strength safely.
  • Mobilize: We unlock range of motion with joint distraction, scraping, and flossing (Voodoo Bands, etc.)
  • Stretch: We stretch using various techniques such as contract and release, Proprioceptive Neuromuscular Facilitation, FRC, and various forms of Yoga
  • Restore: We treat the source of Pain through Scraping, Rolling, Kinetic Taping (Rocktape) and forms of myofascial release.
  • Prevent: We trace the pain or weakness to it’s source.  And that’s where we work, so that you can move and live better.

4 Sessions to Move Better with Less Pain

How long does it take us to make real progress in helping you move better?  Generally 4 sessions.  In our first session, we employ various assessments and screens to track down the source of your weakness and/or pain.  In following sessions, we treat your pain directly, mobilize areas that are tight, and strengthen areas that are weak.  90% of clients report substantial improvement in about 4 sessions.

What if we heal you faster?  You can use your unbooked sessions for personal training, nutrition, or yoga.  We’ve have helped thousands of people in Alexandria VA move better.  Let us help you too.

Sample Mobility Exercises Tuneup Sessions

  • Mobility: Legs, hips, groin, It-Bands, calves, feet and ankles.
  • Mobility: Lower Back, Core, Obliques, Lats
  • Mobility: Neck, Wrists, Biceps, Triceps, Hands
  • Mobility: Shoulders, Upper Back, and Chest

Our certified personal trainers will work with you in a one-on-one setting to focus on tight or weak areas of your body. We take a wholesome approach and dedicate time to repairing your mind-muscle connection for an overall sense of wellbeing. Whether you’re looking to lessen pain, improve mobility after an injury, or just increase your flexibility in general, this program is right for you. With the right exercises, you’ll be able to move and perform better than ever before.

The Benefits of Increasing Mobility and Flexibility Exercise

Being fit means a lot of different things for different people — from being able to run a mile without stopping to being able to touch your toes, there are a lot of different levels of fitness. But one thing all people should work on is increasing their range of motion. Improving flexibility and strength is beneficial for people at all levels of fitness.

Looking to Improve Your Mobility through Corrective Exercise?

With the Sand & Steel Fitness Mobility and Muscle Therapy program, you’ll work with a personal trainer to not only improve your range of motion, but to reduce pain and strengthen your muscles. Working on your general mobility helps you move better, which can help loosen tight muscles. If you have tight, unused muscles, your joints can actually move into incorrect positions, causing further problems. And everyone can benefit from strengthening their muscles to allow them to move better and easier. So if you’re looking for a program that is focused on your wellbeing as a whole, consider our mobility program to better your overall health.

Test, Correct, and Retest

In our mobility exercises tuneup programming, we’ll find where you are tight or your strength is limited and help you improve your range of motion.  Mobility and Muscle Therapy also corrects biomechanical weaknesses that lead to injury.  Through Corrective Exercise and Partner Stretching, we improve your stability, improve your range of motion, and repair your mind-muscle connection.

Tight Muscles Pull Joints into a Compromised Position.
Weak Muscles Allow Joints to Move into a Comprised Position.

In my Mobility Exercises TuneUp Sessions, we build you a mobility map and corrective exercise strategy to get your body moving better.  Whether it’s muscle pain in your neck, IT Band Pain from running, or lack of shoulder mobility from an injury, I’m going to help you move better.  Mobility is so much more than correcting movement or improving flexibility … it’s mobilizing stuck joint capsules, repairing sliding surface tension in your fascia, and helping your body move and perform better.

Improvements in Strength and Weight Loss Begin and End with Better Movement.


Get the Full Paper on Mobility
Get the Full Paper on Mobility

Sand & Steel Fitness Alexandria Virginia

Our certified personal trainers offer various training programs:

  • Personal Training Programs & CoreFit Kettlebell Classes
  • CrossFit Personal Training and CrossFit Classes
  • Diet and Weight Loss Programs
  • Mobility Exercises TuneUp (Private Sessions)
  • Beyond Stretch Class (Mobility Exercises in class format)
  • Private Yoga Lessons and Yoga Classes
  • Personal Training for Older Adults and our SeniorFit Class

Whether you’re looking to lose weight, strengthen your muscles, or find your center of balance, Sand & Steel Fitness has a program that’s right for you. By working with our certified personal trainers in one-on-one sessions, you can focus on your specific fitness goals. We assess your starting point and your fitness needs before developing custom programs just for you.

Satisfaction Guaranteed

We care about your experience.  If your session is great, we want to know why you liked it.
Of course, should any session fail to meet your expectations, please fillout the following form to request a full or partial credit.

Satisfaction Guaranteed

The following terms and conditions apply to all packages.  Buying a training package of any type constitutes acceptance of the below Membership Policy.

1) Zero Tolerance Policy for Discrimination, Bullying, or Creating a Poisoned Workout Environment.

We accept no justification for ANY Discrimination, Bullying, or Creating a Poisoned Workout Environment.  Any member or employee found to be in violation of this policy IN OR OUT OF SAND AND STEEL FITNESS will have their membership canceled or employment status terminated.

Discrimination: treating people differently, negatively, or adversely because of: race, color, ancestry, place of origin, political belief, religion, age, sex, sexual orientation, marital status, family status, or physical or mental disability.

Bullying: attacking and diminishing another by subjecting a person to unjustified criticism and/or trivial fault-finding, humiliating the recipient (especially in front of others), and/or ignoring, overruling, isolating, and excluding the recipient.

Poisoned workout environment: is behavior that creates a hostile or offensive place to workout. Examples include sexual, racial or religious insults or jokes, or abusive treatment of a member or an employee.

2) COVID-19 Policies

Proof of COVID-19 Vaccine is Required for All Members

  • All personal items water bottles, phones, masks, etc. must be kept in cubbies.  You may not put them on the floor or on equipment.
  • Disinfect all equipment after use.

3) SSF Sick Policy

You may not train with any cold symptoms whatsoever, including but not limited to:

If you have had potential exposure to Covid-19 in the last 14 days;
Have a fever (100.4 degrees Fahrenheit or higher) or a sense of having a fever;
Have a new cough that cannot be attributed to another health condition;
Have new shortness of breath that cannot be attributed to another health condition;
Have new chills that cannot be attributed to another health condition;
Have a new sore throat that cannot be attributed to another health condition;
Have new muscle aches that cannot be attributed to another health condition or specific activity (such as physical exercise);
You may not train at Sand & Steel for 14 days from the first onset of any of the above symptoms.

Policies When You Are Sick: To protect all clients and trainers, we won’t train you if you have visible symptoms of being sick. It doesn’t matter whether you are contagious or not. Exception: you have symptoms and a Dr.’s note that says you are not contagious. It’s impossible to sterilize every surface you might touch. Because we have a responsibility to our other clients, we will turn you away if you come to the gym sick or display any symptoms of being sick. You might say, “I’m not sick… it’s just allergies.” If it’s just allergies, take some Claritin and you won’t have any symptoms. Symptoms = no workout.

4) Checking In

Checking in: you are required to check in with your personal trainer, through the app, or online at our member connect portal. While coaches may remind you, it is ultimately your responsibility to check in. If you do not check in, the session will be counted as a no-show, even if you were in fact present.  It doesn’t matter if you sign the COVID-19 log either.  If you do not check-in, you will be assigned a no-show fee.

For the sake of any ambiguity, you should only check in to a session that you actually attend.  From time to time we encounter a member that tries to bypass our check in policy by checking into a session that they do not actually attend.  The first time this happens you’ll be issued a warning.  The second time, you’ll be charged a $50 false check-in fee.  Do not attempt to frustrate our check-in policy by checking into sessions that you did not attend.

5) Booking Policy

A) Personal Training

  • Personal Training Sessions may be booked 6 hours to 2 weeks in advance.
  • Early Cancellation is 24 or more hours before your scheduled session. Early cancellations are done through the website or app. Early cancellations have no cancellation penalty.
  • Late cancellations will result in you losing your session unless it’s for an emergency.

B) Group Classes

  • Group Classes may be booked 2 hours to 2 weeks in advance.
  • Early Cancellation is 2 or more hours before your scheduled session. Early cancellations are done through the website or app. Early cancellations have no cancellation penalty.
  • Late cancellations will result in a late cancellation fee $5 unless it’s an emergency (within 2 hours of the scheduled time).
  • No Show: you will be charged $10 as a no-show fee for taking another member’s spot and not attending the session.

C) Open Gym

  • Open Gym may be booked 1 hours to 2 weeks in advance.
  • Early Cancellation is 2 or more hours before your scheduled session. Early cancellations are done through the website or app. Early cancellations have no cancellation penalty.
  • Late cancellations will result in a late cancellation fee $5 unless it’s an emergency (within 2 hours of the scheduled time).
  • No Show: you will be charged $10 as a no-show fee for taking another member’s spot and not attending the session.
  • Open Sessions are one to two hours long.  Some sessions are front of the gym only.  Some are back of the gym only.  Most of them are full gym.  Just check the schedule for availability.  You cannot come in early (e.g. at 9AM when you book 10AM) or leave late stay until 1PM when you book your session at 10AM.)  It’s not complicated, book the time slot that you want to come into the gym.  You only need 1-hour notice to book your session online.

6) Membership Early Cancellation Fees

As long as you have at least one active membership, there is no early cancellation fee. So if you are simply canceling your membership so that you can purchase a new one, you will not be charged a fee. If that’s what you are doing, be sure you purchase your new membership before submitting the Membership Cancellation form.  Or you can use the Membership Change Form to change one membership into another.

Early Cancellation Fees are as follows:

  • $200 for Combo Unlimited if you signed up less than 3 months ago.
  • $100 for CrossFit 12 if you signed up less than 3 months ago.
  • $100 for Open Gym
  • $0 for Personal Training
  • Pack-based memberships cannot be canceled.

Should you need to hold your membership because of injuries or sickness, please use our hold form.  We’ve recently updated our cancellation fees, so if your membership specifies a different cancellation fee, we’ll use the amount specified in your contract (regardless of the above information).

7) Membership Autorenew & Cancellation Policies

Unless your purchase a Pack-based membership, all memberships renew until you cancel your membership. There is no turning off or disabling autorenew.

Memberships can only be canceled by filling out the Membership Cancellation Form. You cannot cancel your membership by emailing the staff or owners, telling a coach in person, sending a text, calling on the phone, etc.  Cancellation requests are processed 10AM-8PM EST. Cancellation requests received after 8PM EST will be processed the next business day.

Timing Your Cancellation Properly. If you are on a membership with a limited number of sessions (e.g. Personal Training 4 or Combo 8), you will want to wait until you attend your last session and then submit this form once you attend the class. Your membership will automatically renew at 10PM if you do not cancel it beforehand.

Early Membership Renewal.  Our booking software is configured such that your membership will automatically renew at the earlier of:

  • at 10PM on the day you use your last session or
  • at the scheduled time period (e.g. one week, four weeks, or one month, etc. as the case may be)

So if you use your combo 8 membership in only 20 days, your membership will renew on day 21.  If you only use 7 of your 8 “combo 8” sessions, your membership will renew in one month.  Keep in mind that unused sessions do not rollover.

You can cancel a membership at any time and for any reason. Cancellations are immediate. You cannot cancel a membership for a future date or after a certain number of sessions are used. If you have any unused sessions, you will lose them. If you have booked any future sessions, they will be unbooked and canceled.  We do not prorate or credit back unused memberships. Cancellation requests are processed 10AM-8PM EST. Cancellation requests received after 8PM EST will be processed the next business day.

8) Accidental Renewal / Refunds

Although we have explained how our autorenewal process works, on occasion, some members forget the above information and request a refund after their membership has renewed. If you request a refund after your renewal has been processed, you’ll be presented with an option to apply 100% of the renewal amount as a store credit (which doesn’t expire and can be used to purchase a future membership) or receive a refund minus a 20 % administration fee to cover the accounting, administrative, and credit card transaction fees involved with your return. Processing membership returns is very time consuming and expensive, which is why most gyms don’t offer refunds for any reason whatsoever.

9) Late Cancellation Form & Policy

If you would need to cancel your reservation within the time window, please review our Late Cancellation Policy and fill out the requisite late cancellation form.

10) Late Reservation Form & Policy

If you would like to reserve within the time window, please review our Late Reservation Policy and fill out the requisite late cancellation form.

11) Memberships

  1. Combo Unlimited includes: Unlimited CrossFit Classes, Unlimited Open Gym, Unlimited Specialty Classes, Free or Discounted Events, and 4 Free Private Sessions.  Combo Unlimited has a three-month contract.
  2. CrossFit 12 includes: 12 CrossFit Classes.

12) Time Extensions

We allow members to request an extension of time on Personal Training 5 Pack and Personal Training Pack 10 only. Requests for extension of time for other membership types will not be honored. Sessions do not Rollover over on Personal Training Memberships or Combo Memberships.

13) Hold Form & Policy

If you would like to put your membership on Hold, please review our Membership Hold Policy and fill out the requisite hold form.  Holds cost $20 unless you meet one of the exceptions (injury, illness, or military orders.)

14) Open Gym Rules

The Open Gym Rules available at https://www.sandandsteelfitness.com/product/open-gym/ apply to this agreement.  For everyone’s safety, you are required to follow these rules at all times.

15) Session Length

  • Personal Training is approximately 45 minutes long.
  • Group Classes are approximately 1 hour long – you can only book one group class session per day.
  • Open Gym is 1 hour long and you can book two classes per day.

16) Sneaker Policies

You’ll need a dedicated pair of sneakers for the gym.  We recommend Nobulls, Metcons, Nano, Innov8, Chucks, Yoga Socks, or similar.  Please make sure your shoes are clean when you enter the gym. This policy is designed to keep the gym clean, and your knees and ankles safe.

17) Personal Items

Do not leave any personal items in the gym after you leave.  Sand & Steel is not responsible for any items you leave in the gym.  Due to safety issues associated with COVID-19, Sand & Steel does not maintain a lost and found.  Items left in the gym after it closes will be discarded.

All Personal Items like Water Bottles, Keys, Phones, Masks, etc. must be kept in the cubbies in the gym.  Please see our social distancing article for more information.

18) Photography

A) Dawn and Paul, occasionally take photos and videos of clients in the gym. We use these photos for marketing and fostering an environment of positivity for all clients. We also share the photos with you during the session to make sure they like them. Photos that coaches take are uploaded to our smugmug account: https://sandandsteelfitness.smugmug.com/ We take care not to publish unflattering pictures, we’ll provide you a copy of the pictures, and make sure you look good to inspire others. If you don’t want your picture taken, just remind your coach during the session.

B) We do not allow personal trainers or members to video or photograph themselves in classes or open gym for commercial purposes such as: the promotion of their own training/nutrition service, a third-party fitness/nutrition service, and/or related fitness or nutrition products.  For members looking to take photos and/or videos of themselves for commercial purposes, a special commercial use license must be obtained prior to taking any photos or videos.  The cost of the special commercial use license depends on the nature of your use and products/services you are promoting.   Please contact us to request the appropriate form so we can provide you with an estimate.

19) Cancellations of Memberships

Cancellation of Memberships: from time to time, Sand and Steel Fitness discontinues certain types of memberships.  Generally, we cancel membership based on changes in the economy and/or global member preferences.  We may, at our discretion, cancel your membership at any time.  If we cancel your membership, we will determine the value of the unused portion of your membership (by the remaining time in the month and/or number of sessions.)  We place the value of this unused portion into your account as an account credit.  Account credits do not expire, and they may be used to purchase any membership type.  You will be emailed with screenshots of your account so that you understand you are being adequately compensated for the unused portion of your account.

20) General Items

Merger Clause: I understand that this Agreement and the Informed Consent document are the final, complete and exclusive statement of the agreement between the Sand & Steel and the Client with respect to the transactions contemplated herein, and all prior or contemporaneous written or oral agreements with respect to the subject matter hereof are merged herein.

Membership Updates: Sand & Steel reserves the right to update this membership FAQ from time to time.  Any major update to our membership policy will be distributed via newsletter and updated on this document.

3 reviews for Mobility Exercises TuneUp

  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!

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Core and Lower Mobility
Mobility Exercises TuneUp
Price: $125.00 per hour
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