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Functional Mobility Method

A step-by-step method to improve your mobility and strength for daily living.

Remember When Moving Didn't Hurt?

When getting off the floor didn't require planning. When you could bend, reach, and move without that twinge of pain or fear of making it worse.Ā You didn't realize how precious that freedom was until it was gone.Ā Now simple tasks feel impossible. Your body feels like a stranger. And you're watching life pass by from the sidelines. Whether it's years of desk work, an injury that changed everything, or age stealing what used to come naturallyā€”you can get your body back.Ā Ā A step-by-step system to reclaim your mobility, eliminate pain, and build the strength to live fully again.

The Functional Mobility Method: 12 -Week Reset

Transform your mobility and daily movement in 12 weeks with 70+ guided video lessons.

Early Bird Offer

$120 $60

Top features

  • 12-week structured program with clear progression
  • 70+ video lessons withĀ with expert voice-over instruction
  • Lifetime access to all course materials
  • Beginner-friendly with options for all fitness levels
  • Functional movements for real-life strength and mobility
  • Short, focused sessionsĀ (3-4 times per week) that fit into your daily routine
  • Minimal equipment needed - simple, affordable tools
  • Progress assessments to track your improvements
  • Less than the cost of your daily coffee ā€“ invest just $0.71 per day in your long-term mobility and pain-free movement.
  • FREE BONUS: Emergency Pain Relief Protocol - quick techniques for immediate relief

*use code WELCOME50, offer expires on the 30th of November

BUY NOW

The Functional Mobility Method: 12 -Week Reset

  1. Introduction to Functional Mobility Method

    2 lessons
    1. Welcome to the Functional Mobility Method
    2. Course Equipment List

  2. Week 1: Assess & Reset

    19 lessons

    1. Day 1 Self-Assessments: Identify Your Mobility Restrictions

      1. Mobility Assessments Scoring PDF
      2. Neck Mobility Assessment
      3. Shoulder Mobility Assessment (Apley Scratch Test)
      4. Trunk Rotation Mobility Assessment
      5. Forward Fold Mobility Assessment
      6. Thomas Test (Hip Flexor Mobility Assessment)
      7. Active Leg Raise Assessment
      8. Hip Mobility Assessment
      9. Ankle Mobility Assessment
      10. Balance Assessment

    2. Day 2 Myofascial Release with Foam Roller

      1. Full Body Foam Roller Routine

    3. Day 3 Breathwork & Spine Decompression

      1. Diaphragmatic Breathing Technique
      2. Ribcage Expansion Exercise (Optional)
      3. Ribcage Breathing Technique
      4. Shoulder Blade Squeeze Breathing
      5. Spine Decompression with Foam Roller

    4. Day 4 Myofascial Release with Massage Balls

      1. Arms Trigger Point & Fascia Release
      2. Lower Body Fascia Release with Massage Balls
      3. Foot Release with Massage Ball

  3. Week 2 Alignment & Movement Patterns

    16 lessons

    1. Day 1 Neutral Spine & Pelvic Alignment

      1. Pelvic Release with Trigger Ball
      2. Tailbone Release with Pilates Ball (Cushion)
      3. Cushion Squeeze
      4. Pelvic Alignment with a Foam Roller
      5. Neutral Spine Awareness

    2. Day 2 Push & Pull Patterns

      1. Push Pattern Resistance Band
      2. Push Up
      3. Pull Pattern
      4. Pull Pattern with Loop Band - Archer Row
      5. Standing Row

    3. Day 3 Squat & Hinge Pattern

      1. Supported Squat
      2. Wall Squat with Foam Roller
      3. Hip Hinge with Foam Roller at Front
      4. Hip Hinge Pattern with Foam Roller Behind
      5. Single Leg Deadlift with Foam Roller - Hip Hinge Pattern
      6. Single Leg Hip Hinge Deadlift with Yoga Blocks

  4. Week 3 Free Your Upper Body

    6 lessons

    1. Day 1 Neck & Hand Release

      1. 5-Minute Seated Neck Gentle Mobility Flow
      2. Wrist and Finger Mobility Flow

    2. Day 2 Gentle Shoulder Mobility

      1. Gentle Shoulder & Chest Stretches
      2. 4 Shoulder Exercises with Yoga Strap

    3. Day 3 Gentle Spine Mobility

      1. Spine Decompression Flow

    4. Day 4 Gentle Upper Body Flow

      1. Gentle Upper Body Flow

  5. Week 4 Free Your Lower Body

    6 lessons

    1. Day 1 Lower Body Release

      1. Foam Roller Lower Body Routine
      2. Hip Flexor Release Using Chair
      3. Hip Flexor Release with Pilates Ball (optional)

    2. Day 2 Pelvic Alignment & Lower Back Relief

      1. Pelvic Alignment & Lower Back Relief

    3. Day 3 Lower Back Tension Release Flow

      1. Lower Back Tension Release Flow

    4. Day 4 Hip Opening Flow

      1. Hip Opening Flow

  6. Week 5 Posture Reset

    4 lessons

    1. Day 1 Posture Reset

      1. Posture Reset

    2. Day 2 Posture Unlocked

      1. Posture Introduction Flow

    3. Day 3 Daily Posture Flow

      1. Daily Posture Reset

    4. Day 4 Posture Reset with Foam Roller - 5 Mins

      1. Shoulder and Spine Flow with Foam Roller

  7. Week 6: Core & Back Strength

    3 lessons

    1. Day 1 Core Activation

      1. Introduction To Core Activation

    2. Day 2 Back Strength

      1. Back Strengthening Exercises

    3. Day 3 Core & Balance Flow

      1. Standing Core & Balance Flow Intro

  8. Week 7 Build a Strong Base

    4 lessons

    1. Day 1 Foot & Knee Mobility Drills

      1. Build Strong Feet & Ankles

    2. Day 2 Knee Strength

      1. Seated Knee Strengthening with Resistance Band

    3. Day 3 Hip Mobility

      1. Standing Beginner Hip Mobility Flow

    4. Day 4 Glute Activation

      1. Glute Activation Routine

  9. Week 8 Functional Upper Body Mobility

    4 lessons

    1. Day 1 Neck Strength

      1. Neck Strengthening Routine

    2. Day 2 Wrists & Elbow Mobility

      1. Wrist & Elbow Strength with Equipment

    3. Day 3 Overhead Reach & Shoulder Stability

      1. Shoulder Mobility Drills

    4. Day 4 Thoracic Mobility

      1. Thoracic Mobility & Rotation Workout

  10. Week 9 Functional Lower Body Mobility

    5 lessons

    1. Day 1 Foot & Knee Mobility and Strength

      1. Foot and Knee Strength & Mobility
      2. 5-Min Elevated Knee Strength

    2. Day 2 Hip Mobility Drills

      1. Standing Hip Mobility Drills

    3. Day 3 Lower Body Strength & Mobility

      1. Functional Lower Body Strength & Mobility Workout

    4. Day 4 Lower Body Stretch & Mobility

      1. Lower Body Stretching Routine

  11. Week 10 Upper Body Mobility & Strength

    4 lessons

    1. Day 1 Upper Body Stretch & Mobility

      1. Upper Body Flow with Foam Roller

    2. Day 2 Shoulder Strength

      1. Rotator Cuff & Shoulder Blade Control

    3. Day 3 Core Strength

      1. Resistance Band Core Workout

    4. Day 4 Overhead Mobility & Back Strength

      1. Shoulder & Posture Workout with Resistance Band

  12. Week 11 Lower Body Mobility & Strength

    3 lessons

    1. Day 1 Balance & Coordination

      1. Core, Balance & Coordination Drills

    2. Day 2 Hip Mobility Drills

      1. Hip Mobility Drills Classics

    3. Day 3 Mobility & Strength with Resistance Bands

      1. Lower Body Functional Mobility & Strength with Resistance Bands

  13. Week 12 Full Body Mobility Daily Flows

    4 lessons

    1. Day 1 Morning Mobility Routine

      1. Full Body Morning Mobility Routine

    2. Day 2 Strength & Mobility with Dumbbells

      1. Full Body Dumbbells Flow

    3. Day 3 Evening Routine

      1. Evening Stretch Routine

    4. Day 4 Essential Hip Mobility

      1. Hip Movement Essentials Flow

  14. Final Assessments & Results

    9 lessons
    1. Neck Mobility Assessment
    2. Trunk Rotation Mobility Assessment
    3. Shoulder Mobility Assessment - Apley Scratch Test
    4. Active Leg Raise Assessment
    5. Hip Mobility Assessment - 90/90 Position Test
    6. Hip Flexor Mobility Assessment - Thomas Test
    7. Forward Fold Assessment
    8. Ankle Mobility Assessment
    9. Balance Assessment - Single Leg Stand Test

  15. Bonus Module: Emergency Pain Relief Toolkit

    7 lessons
    1. Neck Pain Relief with Towel
    2. Nerve Glide Exercise for Neck, Arm & Hand Pain
    3. Lower Back Pain Relief - Legs on Chair with Hip Lifts
    4. Standing Lower Back Pain Relief
    5. Seated Sciatic Nerve Glide
    6. Sciatica Relief - Wall Leg Slides
    7. Spine Decompression