YOUR NEW MOBILITY + STRENGTH TRAINING PLAN
Here is your free mobility or strength routine. Choose one or combine both into a full Strength Side Full Body Strength and Mobility Program.
We recommend doing both to get stronger and more flexible the right way, and ultimately, feel good in your body.
This mobility routine is designed for anyone to make flexibility gains, whether you're really stiff, decently flexible, young or old. Treat your flexibility like you do your strength training with a weekly plan and steady progress.
Alternate between Mobility A and B at least once per week for a total of 2 sessions a week, or at most twice per week for a total of 4 sessions a week.
Improve your strength and joint range of motion with our brand-new strength routine. This program is designed to be done from home and is broken down into two 30-45 minute sessions.
Alternate between Day 1 Volume and Day 2 Intensity at least once per week for a total of 2 sessions a week, or at most twice per week for a total of 4 sessions a week.
You can build this routine to fit your own needs. For example, if you want to add in barbell squats instead of goblet... go right ahead! This is just a template for you to start with, examine results, and adjust from there. Above all else, have some fun with it :) - Josh
QUESTIONS? WE GOT ANSWERS.
How do I read the program?
Letters: Each letter represents a circuit. For example, perform A1, then A2, then back to A1, then A2 for a total of 2-3 sets. Complete A before moving onto B and so on.
Ranges: The reason why there are rep and set ranges are because this gives you the power to progress your training. For example, if there is a 30-60 second range for a specific stretch, always start your first workout with the lower range, 30 seconds in this example, and move your way up gradually to the top range, 60 seconds. The same goes with set ranges. If you see 2-3 sets this means start with 2 sets on your first few workouts and then move onto 3 once your body is more adapted to the exercises.
Rest periods: Take as much rest as needed. In some exercises you will be able to move directly onto the next exercise directly, but some you may need a minute or so to recover.
How many times per week?
The schedule depends on your lifestyle and how much energy you want to dedicate to your training. The minimum is to do A and B once per week, resulting in 2 sessions a week. You can make great progress here. The maximum we would recommend is to do A and B twice per week, resulting in 4 sessions a week. Just make sure you can recover from this - especially if you're doing more training.
Which version of the exercise should I start with?
Take some time to test out which variation feels best for you. If you're ever in doubt, choose the regressed version because you can always progress to the next level if an exercise is too easy. If it's too hard, your nervous system won't like it and you won't make any gains. A good way to know if you're at the right level is if you can make a steady breath. Slowing down your breath is a great way to relax your body. If your breath quickens, you know it might be too intense.
How long will it take to see results?
Results will vary, but if you stay dedicated to this plan for 3 months, you will no doubt see progress. It takes time to see progress, but everyone who stays dedicated eventually will see gains.
Want to unlock your body's potential in 90 days?
Our 90-day program Move Strong Now is the ultimate combination of bodyweight strength training, powerful mobility tools and primal movement. It's the foundational routine that allowed me to go from stiff, bloated and weak to flexible, athletic and lean. The exercises in this program quite literally changed my life.
Without this program, Strength Side would not be what it is today. I'd still be trying to figure out why my hips and back ache, while still trying to lift more and more weight. Instead, I get to feel better and better everyday, and unlock more athletic abilities, even as I grow older.
Use code mobility to get $20 off!