Mobility Lab

Mobility Lab

Move Better, Stretch Smarter and Recover Faster

Is Mobility Lab for You?

• Do you want to be able to exercise better with less pain?
• Do you want to recover faster from your workouts?
• Do you want to increase your range of motion for CrossFit, Powerlifting, or Running?
• Do you want to learn the proper mechanics for exercises?

If yes, then Mobility Lab is for you!

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
• You’ll learn many assessments to uncover weaknesses in your kinetic chain and muscles
• You’ll learn when to use which recovery techniques and in which order
• You’ll learn how to build and customize your mobility program so that its optimized for you
• You’ll learn how to diagnose overtraining and prevent minor muscle strains
• You’ll learn how to facilitate recovery so that you have to fewer training breaks

Private Training Option

If you prefer to train privately with Coach Paul and focus on the specific areas you need, please reserve the Owner’s Training instead.

Owner’s Training

Class Format

Mobility Classes feature various formats such as:

• Workshop format: teach and practice skills and techniques
• Lectures: where you are taught details on mobility
• Workouts: where you incorporate your lessons into exercises
• Led Classes: where you follow along in the workout by copying the instruction and listening to cues.

Learn How to Prevent & Treat Most Injuries

1. Teach the screen
2. Explain what the screen shows
3. Learn how to do the screen and what to look for in the screen?
4. Discuss what kind of problems the screen is relevant to.
5. One or two volunteers are screened.
6. We show how to apply the screen to them and how to fix problems seen in their screens.
7. Everyone goes to breakout sessions with their partner and apply what was taught.
8. Recap 1-4.

Volunteers are called on based on whom Coach Paul thinks will most benefit.  You are welcome to opt out of volunteering in the beginning of class.

Mobility Lab Methodology

There are 5 primary sources of information behind our Mobility Lab Course:

1. M|WOD – Distraction, Myofascial Release. Build the mobility to keep your position in the front rack or the overhead press under load
2. FMT – Rocktape Kinetic Taping, Flossing, Cupping, and Scraping to Treat Dysfunctional Movement Patterns
3. FRC – Isometric End Range Strength and Control. Build end range mobility and control
4. FMS – Functional Pattern Testing and Corrective Exercises
5. Yoga – Active Recovery and Flexibility plus Peak Poses to Assess Improvement over Time

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
   1. Front Rack introduction, Rotator Cuff, Internal / External Rotation.
   2. Elbow Flexion, Wrist Extension, Forearm External Rotation, T-Spine Extension
   3. Workout:
      1. Strength: Thruster for Load
      2. Strength: Front Squat for Load
      3. Metcon: For Max Reps (15 Minutes)
         30 Front Rack Step Back Lunges at Weight 115/80
         30 Cleans at Weight 135/95
         Max Reps Push Jerks in Time Remaining 135/95
3. Running / Gait (M|WOD) – Hips, Quads / Hamstrings, Core Rotation, Ankles, Feet (Current Lesson)
   1. FMS Straight Leg Test for Hamstring Mobility + Correctives and Stretches
   2. FMS Hurdle Step for Hip Flexion and Balance + Correctives and Stretches
   3. Hip Extension Tests for Glute Strength and Activation
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 Step – Screening & 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 Rotation – Spinal Mobility
19. Shoulder Internal and External Rotation – Shoulder Mobility
20. Yoga Systems – Top 100 Asanas for Total Body Mobility
21. Standing Balances & Core Braces– Spine, 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

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.