Hey,

Dr. Sean McBride here… Welcome to your 30-Day Custom Mobility Program. I’ve created this program to help with your pain points and increase your mobility and range of motion.

If you have any questions along the way, don’t hesitate to reach out!

GET STARTED

CLIENT INFO:

Athletic Background/ History of Injury:

Bullet point list: athlete can supply beforehand over email and copy-paste in

Goals of Mobility Programming:

1. Specific ROM / Archetype test goal
2. Functional goal(s)

Assessment:

What archetype is missing/ what functional goal(s) are impacted

Test/Retest Criteria:

1. Archetype specific Test(s): Squat, Hip flexion/IR/ER, Hamstring, Ankle DF
2. Functional Movement/ Motor Control Test(s): Squat, hip hinge

PLAN SUMMARY:

  • Mobility point of emphasis
  • Anticipated stages of progression
  • Plan for the next check-in/follow up session: Next session scheduled –/–/–, email if not making progress or having any setback to the program
  • Daily mobilization strategies: Soft tissue plus joint mobilization, Soft tissue plus time in position of restriction, joint mobilization plus time in position of restriction, Upstream/ downstream

DAY 1

Hip Wheel

FOCUS AREA / EQUIPMENT

Glutes Hips Lumbar Spine (or low back) Pelvis
Resistance Band

General Squat Hip Opener

FOCUS AREA

Knees

DAY 2

Basic Glute Mobilization

FOCUS AREA / EQUIPMENT

Glutes Hamstrings Pelvis
Lacrosse Ball Larger Ball (i.e. Supernova or softball)

Hip Capsule Mobilization

FOCUS AREA / EQUIPMENT

Glutes Hamstrings Hips Lumbar Spine (or low back) Pelvis
Resistance Band

DAY 3

Basic Quad Smash

FOCUS AREA / EQUIPMENT

Hips Knees Quads Shins
Foam Roller

Couch Stretch

FOCUS AREA / EQUIPMENT

Glutes Hips Knees Lumbar Spine (or low back) Quads
AbMat or Pillow Weight Plate

DAY 4

Barbell Quad Smash

FOCUS AREA / EQUIPMENT

Knees Quads
Barbell

Motor Control:
Bracing Sequence Plank: TBD

DAY 5

Basic Glute Mobilization

FOCUS AREA / EQUIPMENT

Glutes Hamstrings Pelvis
Lacrosse Ball Larger Ball (i.e. Supernova or softball)

Motor Control:
Tempo Box Squat

DAY 6

Dorsiflexion Long Lever Distraction

FOCUS AREA / EQUIPMENT

Ankles
Foam Roller Resistance Band VooDoo Floss Band

Motor Control:
3- Point Foot Pressure

DAY 7

Hip Wheel

FOCUS AREA / EQUIPMENT

Glutes Hips Lumbar Spine (or low back) Pelvis
Resistance Band

Ground Pigeon

FOCUS AREA

Glutes

DAY 8

TFL Mobilization

FOCUS AREA / EQUIPMENT

Abdomen Hips Lumbar Spine (or low back) Pelvis Quads
Lacrosse Ball Larger Ball (i.e. Supernova or softball)

Banded Hip Extension

FOCUS AREA / EQUIPMENT

Hips Knees Quads
Resistance Band

DAY 9

Long Lever Lower Calf Mobilization

FOCUS AREA / EQUIPMENT

Calves Feet Knees Shins
Foam Roller

Dorsiflexion Long Lever Distraction

FOCUS AREA / EQUIPMENT

Ankles
Foam Roller Resistance Band VooDoo Floss Band

DAY 10

Monkey Bars of Death

FOCUS AREA / EQUIPMENT

Glutes Hamstrings Knees
Barbell Squat Rack

Classic Banded Hamstring Stretch

FOCUS AREA / EQUIPMENT

Calves Glutes Hamstrings Knees Lumbar Spine (or low back) Quads
Resistance Band

DAY 11

Hip Capsule Mobilization

FOCUS AREA / EQUIPMENT

Glutes Hamstrings Hips Lumbar Spine (or low back) Pelvis
Resistance Band

Tempo Goblet Squat

DAY 12

Seated Adductor Smash

FOCUS AREA / EQUIPMENT

Glutes Hamstrings Lumbar Spine (or low back) Pelvis
Box or Bench or Chair Lacrosse Ball

Banded Super Frog

/ EQUIPMENT

Barbell Resistance Band Weight Plate

DAY 13

Basic Quad Smash

FOCUS AREA / EQUIPMENT

Hips Knees Quads Shins
Foam Roller

Super Couch

/ EQUIPMENT

AbMat or Pillow Resistance Band Weight Plate

DAY 14

Banded 90/90

/ EQUIPMENT

Resistance Band

Motor Control:
Tempo Box Squat

DAY 15

General Squat Hip Opener

FOCUS AREA

Knees

Elevated Pigeon

FOCUS AREA

Glutes Hamstrings Hips Pelvis

DAY 16

Dorsiflexion Short Lever Distraction

FOCUS AREA / EQUIPMENT

Ankles
Medicine Ball Resistance Band

Motor Control:
Tempo Box Step Down

DAY 17

Barbell Quad Smash

FOCUS AREA / EQUIPMENT

Knees Quads
Barbell

Inside Adductor Kettlebell Smash

FOCUS AREA / EQUIPMENT

Hamstrings Hips Pelvis
Kettlebell

DAY 18

Inside Adductor Kettlebell Smash

FOCUS AREA / EQUIPMENT

Hamstrings Hips Pelvis
Kettlebell

Motor Control:
Tempo Goblet Squat

DAY 19

Hip Capsule Mobilization

FOCUS AREA / EQUIPMENT

Glutes Hamstrings Hips Lumbar Spine (or low back) Pelvis
Resistance Band

Motor Control:
Deep Squat Wall Sit (Time in position of restriction with end range isometrics)

DAY 20

Barbell Calf Smash

FOCUS AREA / EQUIPMENT

Knees
Barbell

Dorsiflexion Long Lever Distraction

FOCUS AREA / EQUIPMENT

Ankles
Foam Roller Resistance Band VooDoo Floss Band

DAY 21

Hip Wheel

FOCUS AREA / EQUIPMENT

Glutes Hips Lumbar Spine (or low back) Pelvis
Resistance Band

Ground Pigeon

FOCUS AREA

Glutes

DAY 22

Barbell Adductor Smash

/ EQUIPMENT

Barbell

Banded 90/90

/ EQUIPMENT

Resistance Band

DAY 23

General Squat Hip Opener

FOCUS AREA

Knees

Motor Control:
Tempo Box Squat

DAY 24

Basic Glute Mobilization

FOCUS AREA / EQUIPMENT

Glutes Hamstrings Pelvis
Lacrosse Ball Larger Ball (i.e. Supernova or softball)

High Glutes Mobilization

FOCUS AREA / EQUIPMENT

Lumbar Spine (or low back) Neck
Lacrosse Ball

DAY 25

Dorsiflexion Long Lever Distraction

FOCUS AREA / EQUIPMENT

Ankles
Foam Roller Resistance Band VooDoo Floss Band

Motor Control:
Tempo Box Step Down

DAY 26

Banded Super Frog

/ EQUIPMENT

Barbell Resistance Band Weight Plate

Motor Control:
Deep Squat Wall Sit (Time in position of restriction with end range isometrics)

DAY 27

Basic Quad Smash

FOCUS AREA / EQUIPMENT

Hips Knees Quads Shins
Foam Roller

Banded Hip Extension

FOCUS AREA / EQUIPMENT

Hips Knees Quads
Resistance Band

DAY 28

Hip Capsule Mobilization

FOCUS AREA / EQUIPMENT

Glutes Hamstrings Hips Lumbar Spine (or low back) Pelvis
Resistance Band

Motor Control:
Tempo Goblet Squat

DAY 29

Hip Wheel

FOCUS AREA / EQUIPMENT

Glutes Hips Lumbar Spine (or low back) Pelvis
Resistance Band

Elevated Pigeon

FOCUS AREA

Glutes Hamstrings Hips Pelvis

DAY 30

General Squat Hip Opener

FOCUS AREA

Knees

Motor Control:
Tempo Box Squat

FINAL WRAP UP

Continued mobilizations / Highest impact mobilizations for ongoing practice:

Hip Wheel

FOCUS AREA / EQUIPMENT

Glutes Hips Lumbar Spine (or low back) Pelvis
Resistance Band

Barbell Quad Smash

FOCUS AREA / EQUIPMENT

Knees Quads
Barbell

Dorsiflexion Long Lever Distraction

FOCUS AREA / EQUIPMENT

Ankles
Foam Roller Resistance Band VooDoo Floss Band