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Mobility and Recovery Masterclass

Mobility and Recovery Masterclass

Recommended Frequency:

Every week on Tuesday, Thursday, Saturday

A Session on Mobility, Flexibility, and Recovery
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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Personalized Mobility Assessment

Personalized Mobility Assessment

2:00 PM
15m

Assess your current mobility status and determine focus areas. As Michael emphasizes, 'Every day is different. We need to know where you're at right now.'

Simple Task

Discuss any areas of tightness or restricted movement. Michael's approach: 'Be honest with me here, mate. If something doesn't feel right, we need to know.'

Simple Task

Examine your recent training and game schedule. As Michael would say, 'We need to know what you've been up to so we can tailor this session properly.'

Simple Task

Based on the assessment, decide on key areas to address. Michael's guidance: 'We can't fix everything in one day, so let's focus on what's most important right now.'

Targeted Mobility Work

Targeted Mobility Work

2:30 PM
30m

Perform mobility exercises focusing on areas identified in the assessment. As Michael says, 'We're not just going through the motions here. Feel each movement and think about how it relates to your performance.'

Simple Task

Complete mobility exercises for key joints. Michael's advice: 'Think about creating space in the joint. We're not forcing anything, just exploring the range you have.'

Simple Task

Perform dynamic stretches targeting tight or restricted muscles. As Michael would say, 'Feel the stretch, but don't push it. We're looking for smooth, controlled movements.'

Simple Task

Practice sport-specific movement patterns. Michael's guidance: 'Connect these movements to what you do on the field. Visualize how this improved mobility will help your performance.'

Self-Myofascial Release Masterclass

Self-Myofascial Release Masterclass

3:30 PM
20m

Learn and practice self-myofascial release techniques. As Michael emphasizes, 'This isn't just about feeling good now, it's about giving you tools to take care of yourself every day.'

Simple Task

Learn and practice foam rolling for major muscle groups. Michael's guidance: 'Don't just roll aimlessly. We're looking for those tight spots and spending time there.'

Simple Task

Use smaller tools like lacrosse balls for specific areas. As Michael would say, 'This might be uncomfortable, but it's a good kind of uncomfortable. We're making changes here.'

Simple Task

Learn self-massage techniques for ongoing self-care. Michael's advice: 'These are tools you can use every day. Make them part of your routine.'

Recovery Strategy Planning

Recovery Strategy Planning

4:10 PM
15m

Discuss and plan recovery strategies for the coming days. As Michael says, 'Recovery isn't just what you do right after training. It's a 24/7 job.'

Simple Task

Discuss various recovery methods and their appropriate use. Michael's approach: 'It's not just about ice baths and massage guns. We need to think about when and why we use each method.'

Simple Task

Review your nutrition and hydration strategies. As Michael would say, 'What you put in your body is just as important as what you do with it. Let's make sure you're fueling properly.'

Simple Task

Discuss the importance of sleep and stress management. Michael's emphasis: 'Sleep is your secret weapon. It's when all the changes we're making really take hold.'

What You'll Get
  • 💪
    Personalized Approach
    Ensures the session addresses your current needs and recovery status.
  • ⚡
    Efficient Recovery
    Targets the most important areas for recovery, optimizing your readiness for upcoming training or games.
  • 💪
    Improved Flexibility
    Enhances overall flexibility and range of motion in key areas, supporting better performance and reducing injury risk.
  • 💪
    Enhanced Body Awareness
    Improves your understanding and control of your body's movements, leading to better on-field performance.
  • 💪
    Muscle Tension Reduction
    Helps alleviate muscle tension and adhesions, promoting better tissue quality and movement.
  • 💪
    Self-Care Empowerment
    Equips you with techniques you can use on your own for ongoing recovery and maintenance.
  • 💪
    Holistic Recovery Approach
    Promotes a comprehensive understanding of recovery beyond just physical techniques.
  • 💪
    Long-term Performance Enhancement
    Sets you up for sustained high performance by addressing all aspects of recovery and self-care.
What you need to get started
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