The Mobility Project is a workout program designed to help you dramatically increase your mobility through a unique combination of self-massage, bodyweight exercise, and deep stretching. This increased mobility is improves functional flexibility, heightens body awareness, and decreases or eliminates joint pain or discomfort caused by muscle tightness. The workouts follow a specific sequence:
Address trapped or restricted muscle to remove
Develop strength using previously restricted muscle for more range of motion and more strength
Longer lasting, deep, restorative stretches to facilitate lasting flexibility.
It includes 7 total workouts, each targeting a specific muscle group or area of your body. The workouts range between 20 minutes and 68 minutes long, and include:
- Head & Neck – 21 minutes
- Upper Torso (Chest, Shoulders, Upper-back) – 68 minutes
- Arms (Forearms, Biceps, Triceps) – 27 minutes
- Lower Torso (Obliques, Lower Back, Thoracic Spine) – 50 minutes
- Hips 1 (Hip Flexors, External Hip Rotators, Glutes) – 56 minutes
- Hips 2 (Quads, Hamstrings, Adductors) – 48 minutes
- Lower Legs (Calves, Ankles, Feet) – 28 minutes
A large portion of the mobility sections of the workout require the use of the a medium and large KnotOut mobility tools, without which you will be unable to complete the majority of the mobility exercises found within this program. Don’t worry – if you don’t have one yet, you can use the code “ManFlowYoga” at manflowyoga.com/knotout to receive 25% savings on your total order. .
Need a foam roller? There are tons the market, which makes it difficult to select one. I recommend the Busy Buddha foam roller, available on Amazon. To receive 20% savings, enter ZOFJXEWF under the “Add a gift card or promotion code” section of the checkout page.