Your Essential Body Maintenance Program
What can Mobile4Life do for you?
Mobile 4 life has been expertly designed to pin point & strengthen your weak areas. Mobile 4 life will help you to eradicate irritating muscle tightness & joint stiffness. Banish aches & pains. Maintain and improve your joint health for life. Gain strength and power making you a better functioning human & thus a more dynamic, powerful & durable athlete.
Improve joint function
Address nagging aches & pains
Strengthen your weaknesses
Mobile 4 life can be tailored to your individual needs. Improving your active range of motion, whilst simultaneously increasing your overall strength and movement capacity. Moreover – Mobile for life will help you fine tune your body. Ensuring you move better, feel better, perform better & ultimately live better.
IMPROVE HOW YOU MOVE FOREVER
What you need:
10 minutes to practice most days *
A little effort
Consistency (Your body will get good at what it is asked to do)
Light resistance Band (only used on a few exercises – most exercises need no equipment
Yoga Block (a thick book will do)
*This is more than enough time to get you started & get you results. Once you feel the benefit – you can add in 2-4 longer sessions a week 15-30 minutes & make even more progress.
For athletes with busy training schedules, we will show you to integrate mobility training into your current pitch / gym / track sessions.
WHAT OUR MEMBERS ARE SAYING…
“COMBAT BACK PAIN – DON’T ACCEPT IT AS NORMAL – NOURISH YOUR BODY WITH MOVEMENT”
“I’m feeling better in more ways than I can describe, I’ve had chronic back pain for the best part of 10 years and I’m definitely feeling huge improvements in both mobility & pain levels. Haven’t taken pain killers in over a week now. Couldn’t be happier that I signed up for the program.”
“DON’T LET YOUR DESK JOB RUIN YOUR BODY – RESCUE YOUR SPINE WITH HIGHLY EFFECTIVE MOBILIY TRAINING”
”I am feeling a lot better. Sitting is less irritating now & I make sure to take breaks between long hours of sitting. Hips & feet genuinely feel different. I have more control over the arch and especially the external hip rotation exercises. Also the cramps are almost close to zero. Working on making them stronger now. Thank you.“
“STRONG MOBILE FEET DON’T NEED ORTHOTICS in this modern world of cushioned shoes & flat artificial surfaces, weak injury prone feet are the norm. It is ESSENTIAL to train your feet if you want strong, mobile & resilient feet. Learn how with Mobile 4 Life”
“I was desperate to get rid of my orthotics & can happily say I’ve been without them for the past 6 weeks. I’ve slowly been increasing my running mileage since I took them out and no pain! Running mechanics are still good but my stride length is much better. I am able to maintain length without quads / hip flexor being in bits after a session.”
WHAT FIT PRO’S ARE SAYING
“GET YOUR CLIENTS MOVING EFFICIENTLY & GET BETTER RESULTS”
“This mobility programme has been a game changer for me. As a yoga teacher, I would have offered full body postures. Where if the student is tight or weak in an area the body compensates. Each mobility drill now allows me to focus on one joint at a time and reduce compensatory movement producing more strength and control at the joint. I practice daily and have added appropriate mobility work into my teachings. Thanks Guys!”
“MOVE BETTER DAY TO DAY – TRAIN YOUR JOINTS TO MOVE LIKE JACKIE CHAN”
“I am a personal trainer in Dublin and have found the program not only helpful for my sport of jiu jitsu, but also in daily life. Joint mobilising daily feels fantastic and now I am so much looser and free flowing than ever before”.
“GAA IS A MOVEMENT GAME. TOO MANY GYM PROGRAMS FOCUS ON PUSHING & PULLING EXERCISES WITHOUT IMPROVING The BODY’S ABILITY TO MOVE. MOVE BETTER, PERFORM BETTER, PLAY BETTER”
Finding it brilliant. I’m 34 and had surgery on my hip 3 years ago, and my back 2 years ago. I’m playing hurling and its the best I have been moving in years. Since surgery my body felt like it was in fear of strange movements, but since I started on this program I feel looser and in more control. I don’t have half the aches and pains I used too!”
“PREHAB BEATS REHAB – STRENGTHEN YOUR JOINTS, AVOID INJURY, MAXIMISE YOUR POTENTIAL”
“I had been struggling with a labral tear in my hip whilst playing GAA and couldn’t last more than a half whilst playing without feeling pain. This had a knock-on effect on my game time and overall performance. I then found out about Movement 101 through reading a newspaper article. I had never seen or heard of the exercises before but within two weeks of doing them I already felt looser. Nearly a year later, I am now more mobile and quicker on the pitch just purely down to the fact I have no pain and know how to look after my body.”
What’s Included in Mobile 4 Life
A full body daily routine of under 10 minutes. Plus more progressive exercises for your shoulder, hips & spine to be done 2-4 times a week. Follow this for 4-6 weeks and improve the function on your spine, hips & shoulders. This is suitable for all, whether you are an international athlete or a sedentary individual.
Follow the short instructional video, fill out the assessment & identify the areas you need to work on. This simple yet effective protocol can be used again & again to chart your progress & design bespoke programs for your specific needs.
Way too many people waste time foam rolling & following ineffective stretching protocols to “loosen” their tight, immobile hips. We have incorporated our top 10 mobility exercises for you to engineer your future string, mobile & buttery hips. These are the exercise we prescribe & use ourselves.
Most shoulder issues we see are completely avoidable. Train your shoulders to function / Move better. Over 14 drills are included. From beginner to advanced. Whether you simply want to be rid of your niggling shoulder aches, or get bullet proof shoulders for your sport – this chapter has you covered.
Our top ten most effective & important spine drills. Train your spine to move, feel & perform great. We encourage daily spine movement, within this chapter is every worthwhile spine exercises you will ever need.
Foot & Ankle Chapter
Strong, mobile feet and ankles will make you a better functioning human & athlete. So many issues we see are caused by weak, immobile feet. Walking in “supportive” shoes & perfectly flat surfaces leave our feet weak. Follow this foot routine for a month, and your feet will thank you.
This highly effective routine will result in a knee that can better rotate, extend & flex. Are you currently training your knees for the demands you place on them?
We have put together the most effective wrists strengthening exercises in this easy to follow routine. Whether you are a hand balancer, gym goer, or suffer from wrist pain due to your desk job. This routine will address your issues.
THE 10 MINUTE SERIES / MOBILITY FLOW SERIES / XPRESS ROUTINES
Training mobility effectively doesn’t mean it has to take over everything else. Within the flow series (or other name) we have combined the most fundamental drills to improve your joint strength, function, & resilience
Simply click play & follow along. Use them as your warm up. Do them at home. We have even included routines you can do at the office.
A 10 minute compilation of the most effective hip mobility exercises you will ever do. Suitable for all levels. This is a routine you will revisit again & again.
SHOULDER & SCAPULAE FLOW
Bullet proof your shoulders, engineer a scapula that glides. Increase your upper body strength, resiliency with this expertly devised routine.
All aspects of spine movement are covered in this highly effective routine. Your spine was designed to move. Flex, extend, rotate. Rid yourself from back ache, future proof your spine, avoid injuries, increase body confidence with this unique spine flow routine.
This routine combines breathing & spinal movement. It is a powerful tool for those who suffer with back pain. We have prescribed this to hundreds of our clients, and use it regularly ourselves.
We have included multiple sample programs for you to follow. From field athletes like rugby & GAA players, to triathletes, Yoga enthusiasts. read through them, find a sample program that describes you & follow along.
PRIVATE FACEBOOK PAGE
Got any questions? Want to post a video of yourself training. Looking for feedback on your technique? Join our “Mobile 4 Life” highly interactive Facebook page. Join like-minded people in our community. We share additional content, insights & training advice. We also go live with q & a sessions. This is an exclusive page ONLY for our online clients. You get access for life!
TOTAL VALUE = €3120
THAT’S NOT ALL…
BUY TODAY & GET THE STRESS BUSTER MODULE COMPLETELY FREE
A highly effective routine for reducing stress & the unwanted muscle tension this can cause. Jaw, neck, spine & scapulae can bear the brunt. This simple series will help release tension. Avoid & address headaches, leaving your des-stressed & equipped to work & live better.
HOME STRESS BUSTER
What you don’t manage, manages you. This brief routine is guaranteed to reduce mental stress & muscular tension. In this modern world of ours in is simply essential that we learn to address the damaging effects of stress.
Frequently Asked Questions
€119 once off payment. You get lifetime access, including any future updates.
Yes. Gaining more control of your body will impact how you move day to day. Our joints require regular, quality movement in order to stay heathy. Modern Life demands that we sit for long periods, at work, whilst driving etc. Combat the damaging effect this has on your body with appropriate mobility training.
Most people notice a difference within 2 weeks. Consistency is key, your body has adapted to how you have been moving it up until this point. It will adapt positively to an improved “movement diet” which this program will provide.
Absolutely, in fact we encourage it. Gaining more accessible range of motion will transfer over to the gym floor & sport. Think about it, every sportsperson can become better at their sport by improving how their joints function. How will your game improve with better functioning spine, hips, shoulders, ankles ?
The first phase has been laid out for you. Follow the program as instructed. This will not only improve your movement capacity but also give you a better understanding of where your main movement limitations are. You can then build your own plan.
There is no completion date. Think of it as a body maintenance program for life. You have lifetime access, including future updated material.The aim of the program is to improve how you move in the present, whilst promoting joint health and longevity for the future.