HE4DS MOBILITY PRO
Level-up your mobility
PART 1
TEST YOUR MOBILITY
PART 2
LEARN YOUR PERSONAL EXERCISES
PART 3
BUILD YOUR OWN TRAINING PLAN
Your Coaches
Jens Nonnenmann
Co-Founder & Head of Education
Sophie M. Lindner
CEO & Head of Marketing
Bao Chau Nguyen
HE4D of Communication
PART 1
TESTS & CASES
In the first step, we will test the mobility of your keypoints & identify the areas that need work.
Download the PDF-Template and fill in the case(s) that apply to you after each test.
What you need:
- a small space (2*2 meters)
- a free wall or door
- a recording device (optional: tripod)
- a yoga mat, carpet, kneepad or towel
What to do:
- watch the test
- do the test & record yourself
- watch the cases
- [x] Check the case that applies to you
TEST 4
PART 2
THE EXERCISES
Your BODY-CHECK TEMPLATE now shows you on which keypoints you will continue to work.
You can find a corresponding exercise for every single case below.
NOW: Try out each one of your personal exercises for at least 1 FULL SET.
Pay attention to the exact technique! We will use these techniques later during training.
SORTED BY TEST
Exercise 1: Extended Childs Pose
Exercise 2: Side Plank
Exercise 3: Knee Rock
Exercise 1: Half Split
Exercise 2: Walk The Wall
Exercise 3: Front Bend
Exercise 1: Sitting Bridge
Exercise 2: The Swan
Exercise 3a: Wall Angel
Exercise 3b: Wrist Bend
Exercise 1: Praying Mantis
Exercise 2: Laying Runner
Exercise 3: Laying Chair
PART 3
BUILD YOUR TRAINING
Now that we have built the foundation, we will craft your very own MOBILITY Training Plan.
Below you will find general rules for your practice schedule.
TIME
For each mobility session, take around 15-60 minutes
TIMING
You can train mobility all year long, every day of the year. One training session equals one mobility session. The more, the better.
CONSISTENCY
Consistency over quantity: Long term effects develop over time. Try to find a routine you can stick to & that fits well into your life.
WARM-UP
Mobility training comes right after your warm up in any practise session. The best way to warm up is to start with joint rotations, dynamic stretches and some cardio-vascular exercises like rope skipping of jumping jacks.
TYPES of MOBILITY TRAINING
Select one training type to learn why, when and how to use it.
WHY?
to increase your range of motion
WHEN?
on days you don’t train or 4-6h before/after your training
HOW?
mixed methods concept – all mobility exercises!
WHY?
to warm-up and unlock your full range of motion for the upcoming training
WHEN?
after your general warm-up
HOW?
No passive stretching for more than 15 sec, better do dynamic stretches for 15 reps
- essential in dance styles that require maximum mobility
- Don‘t get cold!
WHY?
for final relaxation and immediate start of regeneration
WHEN?
HOW?
BUILD YOUR SCHEDULE
PRIO 1: exercises for your biggest mobility limitations (the “cases”)
PRIO 2: exercises for your lighter mobility limitations
PRIO 3: all other exercises
PART 4
PROGRESS & RE-TEST
You can test yourself every week for motivation to keep going. Don't trust your subjective feeling - record yourself & notice definite results.
DON'T STOP working!
CONGRATS!
You finished Mobility PRO!
We are happy you have taken this journey with HE4DS & super proud you pulled through.
Now, you’re ready to move. Come back & re-take it to refresh your knowledge later on.
SPECIAL OFFER
Build a personalized Mobility Training Plan with one of our HE4DS Experts.
It’s anonymous, too!