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Frequently Asked Questions

I’m new to MobilityWOD, where should I start?

If you’re new to the site and you don’t know where to begin, a good starting place is our Daily M|WOD. These follow along videos are perfect for someone who doesn't have any specific issues they're working on and just wants "plug and play" programming. In addition to our current follow-along format, for those of you who are looking for shorter Cliff's Notes versions of our Daily M|WOD, our archive includes over 3 years of mobility programming with 2-3 minute videos. While we recognize that our athletes are clever enough to create daily mobility programming for themselves, we also understand that sometimes it’s just easier to have someone else do the cooking. Every great coach we know learned how to create programming by modeling someone else’s for a while. Daily M|WOD is both a road map and a destination, a repository of mobility programming that anyone can work into their daily routines.

What else do I get?

Your Mobility|WOD subscription will also get you access to our complete video archive along with our filtering tool that will give you instant access to only the videos that interest you. This archive includes the original Mobility Project that started it all, interviews with coaches and athletes and webinars.

What equipment do I need?

At a minimum, you will need: (1) 3 lacrosse balls (2 of which will be taped together) and (2) a jump stretch band (which is like a gigantic rubber band – preferably in blue or green). Any brand of jump stretch band will do but we get ours from Rogue Fitness. Rogue has created a handy Mobility Package that includes lacrosse balls and jump stretch band. In addition, we recommend investing in a Voodoo Floss Band.

You may see us use other equipment like foam rollers, the Armaid, Trigger Point Therapy balls and rollers, the Thoracic Wedge, the Stick, and the TheraCane. You can find all of these products online but the basic equipment (lacrosse balls/jump stretch bands/Voodoo Floss Band) will allow you to follow the MobilityWOD program.

When should I do the MobilityWOD?

The M|WOD is designed to be a discreet 10-15 minute daily practice in addition to your normal workout routine. The M|WOD can be done before or after a workout or at night when you are laying on the floor watching TV. Some of the mobilizations are very effective before workouts as part of your warm-up and movement preparation strategies. On the other hand, some of the mobilizations are best done post-workout or at a completely separate time of the day. For example, the 10-minute squat test is not appropriate as a pre-workout M|WOD. However, rolling on the lacrosse balls to mobilize your thoracic spine prior to an overhead workout is an appropriate pre-workout M|WOD. The bottom line – be less concerned about when to do the M|WOD and be more concerned about addressing your tissue health and range of motion problems. Above all else, the Mobility|WOD is about improving your capacity to be in a good position during movement to improve performance and avoid injury.

I would like to book a Mobility Course at my gym. What do I do?

Please visit our Booking page to learn more about the process for requesting to host a seminar at your box.

What is the difference between mobility and stretching?

Stretching only focuses on lengthening short and tight muscles. Mobilization, on the other hand, is a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems.

How do I know if the MobilityWOD program is working for me?

The primary goal of Mobility|WOD is the improvement of athletic performance. This can be wattage, poundage, time, reps, whatever. You will know it's working because you can track your mobility progress through your gains in performance. The M|WOD has also proven to be effective for people who have chronic movement-based pain. For these athletes, pain resolution is also a sign that the M|WOD is working and you are making good progress.

When I do the MWODs, it really hurts. Am I overdoing it?

Only you can answer that question. The Mobility|WOD program has often been described as self-inflicted torture. But, don’t be foolish – if you think you are injuring yourself, STOP. Don’t over do it. More is not necessarily better.

What are the 10 best MWOD episodes for runners?

TJ Murphy of Competitor Magazine complied a great list of MWODs for runners here.

Can you recommend a PT, etc.?

Yes! This is one of the most common question we have received over the years at MWOD.  Our answer was to create MWOD List, a one-stop-shop to connect with screened, certified, licensed practitioners in your area.

I’ve developed or have a cool mobility tool/product I’d like you to try.

We do not guarantee that we will feature any products on the Mobility|WOD, nor do we write product endorsements and *WE WILL NOT RETURN ANY PRODUCT* However, if we like a product and think it is useful for mobility, we may feature it in a MobilityWOD episode. If you have a product you would like us to try, please send it to 643 Bamboo Terrace, San Rafael, CA 94903.

What reading material does Kelly recommend to learn more about this subject?

There is unfortunately a dearth of useful information on this topic, hence this blog. Kelly’s book Becoming A Supple Leopard is available from several locations including Amazon and Barnes & Noble.

We have found that many athletes and coaches, however, lack a basic understanding of anatomy and biomechanics and so we recommend seeking out resources like Thomas Myers’ Anatomy Trains, and the work of Eric Cressey, Gray Cook, and Stuart McGill.


If you have a technical question about an injury, chances are someone has already solved this problem at some point. We regularly see athletes and coaches become their local community’s embodiment of knowledge about a specific problem simply because they were forced to become in expert in an area while resolving their own dysfunction. The M-Wod community section is a chance to harness the clinical expertise of thousands of brilliant coaches and athletes.