Not sure what mobility is? Where to start? Or how to train to prevent certain types of injuries or aches and pains, like knee pain or low back pain? This program is perfect for you. Mobility increases your range of motion and improves your joints’ movement capacity in all other activities, like weight training and running. This program is perfect for runners who want to incorporate additional accessory work to prevent overuse injuries and improve running mechanics. And it’s also great for those who don’t run, and just want to move better and more efficiently.

Each week you will have: 

• 3 injury-prevention workouts (15-30 minutes) (IT band, knee pain, ankle stability and strength, etc)

• 1 mobility day: flexibility and range of motion (all bodyweight) 

Equipment needed: kettlebell (can use dumbbell instead for most of the movements), foam roller, mat, yoga block, and resistance bands.

Level: Intermediate-advanced 

Additional details: Some of the injury-prevention workouts require equipment, and you can supplement kettlebells with dumbbells if you don’t have access to a kettlebell. You will also need a resistance band for some exercises. The mobility is all bodyweight. I would recommend this program for someone who wants to increase flexibility and range of motion, and for those who are looking to mitigate nagging overuse injuries!