TrainersEye · Session of the Day · Mobility Flow · #103

Mobility Flow Hips & Pelvis — Deep Range Restoration

Hip capsule range in flexion/rotation, adductor length, 90-90 transitions · Method · Dynamic Flow & PNF Sequencing

Target ≈ 40 minDate Body Weight Session RPE cap 4-6/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Breath & joint prep · CARs · 5 min

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1	Child's Poseone full breath per position — breath leads, body follows	90 s
2	Wrist Circlesslowest circle you can draw — the brain is the target	3/dir
3	Neck Rotationpin every other joint — motion from ONE joint only	3/dir

Phase 2 · Primary Range Block12-15 min · 2 rounds · long holds, zero forcing, exhale into range

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1	Couch StretchPNF: 6-s contract at 40%, release, sink deeper on exhale	3 × 6-s PNF cycles
2	World's Greatest Stretchgain range only on the exhale	3 × 6-s PNF cycles
3	Pigeon Poseown the end range — 5-s hold before leaving it	3 breaths/position

Progression: Flow rule: breath leads, movement follows — one full breath per position. PNF: 6-s contract at 40%, release, glide 2 cm deeper on the exhale. Three cycles maximum.

Phase 3 · Secondary Region & Integration8-10 min · 2 rounds · connect the new range to movement

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1	Cat-Cowone vertebra at a time — no hinging at a single point	6 slow reps
2	Cobra Posegain range only on the exhale	45 s/side
3	Walking Lungeone full breath per position — breath leads, body follows	5 slow reps

Phase 4 · Control — Strength Through Range6-8 min · slow and owned · the range you control is the range you keep

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	1	Cossack Squatown the end range — 5-s hold before leaving it	3 × 5 slow
	2	Dumbbell Bench Pressthe load is a handle into range — never a lift	2 × 5 · 4-s eccentric	kg

Phase 5 · Downregulation & Stillness4-6 min · long passive holds + box breathing · leave calmer

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1	Dead Hangone full breath per position — breath leads, body follows	60 s
2	Supine Spinal Twistgain range only on the exhale	45 s/side
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Range is a skill: note today's deepest honest position — next session starts from it.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Range work must stay pain-free — sharp, neural, or pinching pain ends the drill. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.