HE4DS MOBILITY PRO

Level-up your mobility
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PART 1

TEST YOUR MOBILITY

PART 2

LEARN YOUR PERSONAL EXERCISES

PART 3

BUILD YOUR OWN TRAINING PLAN

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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

BODY-CHECK TEMPLATE

CLICK TO DOWNLOAD

TEST 1-3

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TEST 4

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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

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Exercise 2: Laying Runner
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Exercise 1: Praying Mantis

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Exercise 3: Laying Chair

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SORTED BY KEYPOINT

Half Split

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Walk The Wall

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Knee Rock

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The Swan

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Laying Chair

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Side Plank

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Wall Angel

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Praying Mantis

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Front Bend

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Extended Childs Pose

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Laying Runner
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Sitting Bridge

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Extended Childs Pose

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Wrist Bend

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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.

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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!

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BUILD YOUR SCHEDULE

YOUR WEEK

Identify your fixed dates during the week: When do you practice? When are you doing other sports? When do you work? Ask yourself: How much time do you want to invest in your mobility? Try to schedule at least 1 mobility session per physical training, but if you can do more: DO MORE!

PRIORIZE

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PLAN

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COMPLEMENT

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ADJUST

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PART 4

PROGRESS & RE-TEST

After 4 weeks of CONSTANT work, you should observe a noticable difference. Return to PART 1 and test yourself again.

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!

Short-term mobility pauses lead to a rapid decrease in mobility!

It takes 6-8 weeks to reach optimal mobility again after a training pause.

WANT MORE? GO PRO!

Did you like what you saw? Then let’s get real together! Get ALL videos, ALL training tipps and ALL the mobility today. Let’s go!

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