Intro: Mobility isn’t just about being flexible — it’s about being functional. It supports strength, posture, recovery, and injury prevention. But like anything else in fitness, it needs consistency.
The RB100 goal: 100 minutes of mobility work every week. That’s under 15 minutes per day, and it can radically improve how you move, feel, and perform.
What Counts as Mobility Work?
- Dynamic warm-ups before lifting
- Static stretching post-workout
- Foam rolling and soft tissue work
- Mobility routines (e.g. hip openers, T-spine drills)
- Yoga, animal flow, or movement prep
Weekly Structure (Example)
- Daily Prep (10 min): Pre-session mobility or foam roll
- Deep Session (20–30 min): 2× per week (e.g. Sunday + Thursday)
- Wind-Downs (5–10 min): Post-training decompression
Total: ~100 minutes
Why It Matters
- Improves range of motion for better lifts
- Speeds up recovery and reduces DOMS
- Helps prevent overuse injuries
- Enhances neuromuscular control and balance
Tracking Tip
Log your mobility work in the RB100 Tracker, just like your training. Over time, you’ll notice fewer niggles and smoother movement.
