What is Mobility & Strength in Motion?

Mobility & Strength in Motion is a 6-week training program designed to increase your range of motion, flexibility, strength, posture and body alignment to help you move every day with more freedom and confidence.

To progress your mobility and strength over six weeks, the exercise complexity increases and Kelly encourages you to increase your weights or push yourself further in each movement.

This program is best suited to a gym with access to both large machines and small equipment, but you could use the exercise substitutions feature to complete it using home gym equipment.

Mobility training is about so much more than a good stretch and it really is for everybody, and every body

What is involved in Mobility & Strength in Motion?

Mobility & Strength in Motion includes 6 weeks of workouts. You will be set with a number of goals to aim to complete each week, these include:

3 x Resistance sessions (4 available)
1 x Cardio session (2 available)
1 x Rest day

What Equipment do I need to complete this program?

Having access to a gym will allow you to get the most out of the program by using a range of small equipment (detailed in the second list below) as well as large equipment and machines, including: 

• Cable machine
• Squat rack
• Incline bench and decline bench
• Plyo box
• Barbell
• Back extension 
• GHD machine

If you’re working out at home, you can use the exercise substitution feature in the Sweat app whenever these larger pieces of gym equipment appear, but you’ll still need access to smaller pieces of equipment such as:

• Fitball
• Dumbbells
• Foam roller
• Recovery and resistance bands
• Weight plate
• Step
• Slider (can be substituted with a towel) 
• Pilates ball (can be substituted with a rolled up towel) 
• Dowel (can be substituted with a broomstick)
• Slant board (can be substituted with a weight plate for heel elevation)

How do the workouts work?

Each week, you’ll have four 30-45 minute full-body workouts, the workout includes a warm-up, activation, combined mobility and strength section, and cooldown.

Warm-up

A warm-up is included at the start of every workout to prepare the body for the workout ahead. This comprises of 4 time-based or re-based exercises.

Activation

Here you will do 3 time-based or rep-baed exercises for 1 lap.

Mobility & Strength

This section has 3 Supersets each consisting of 2 rep-based exercises performed for 2-3 laps with a 30 second rest between laps. 

Cool Down

Finish the workout with your cooldown, consisting of 2 time-based or rep-based exercises.