Move Better with Evolve Mobility

Move Better with Evolve <em>Mobility</em>

Are you ready to move better with Evolve Mobility?

If you’re someone who loves strength training, it’s important to be aware that overtraining or over-straining your muscles can cause wear and tear on your muscles if you’re not taking care of your body properly.

To avoid this, it’s vital to prioritise a recovery regime that incorporates mobility into your regular training.

Mobility training is beneficial for all types of exercise and for all fitness and experience levels but is often neglected due to the lack of awareness of its importance. With our Evolve Challenge, you’ll have access to our 6-week Mobility program, which has been designed to complement the additional training styles in this Challenge, and have you moving, lifting and jumping better in no time.

Before we dive into the benefits, let's break down what mobility means.

What is mobility?

Mobility is often confused with flexibility, but they're actually interdependent abilities that work together to improve your agility.

The difference between the two is that flexibility refers to the ability of your joints to move without stiffness or pain through a range of motion.

Mobility, on the other hand, is about controlling the whole range of motion with the strength of your muscles. Unlike flexibility, mobility doesn't need assistance to perform movements.

When you work on your mobility, you can maintain your body’s flexibility and the ability to move smoothly without stress.

The results of mobility training are more felt than seen, and it's what makes all the difference when it comes to improving your performance and being able to perform more difficult and complex skills.

When should I do Mobility?

With our Evolve Challenge, you’ll have 6 months of access to all training styles, so you can choose to complete Mobility as its own 6-week program, or incorporate individual sessions while completing one of the other training styles of the Challenge.

Whether you're completing the whole program or individual sessions, we recommend starting from week 1 and progressing through the weeks.

If you're adding Mobility sessions into your existing training plan, we recommend clicking the heart button to add them to your Favourites in the workout library, then adding them into your Workout Planner for the week.

What are the benefits of mobility training?

Reduced risk of injury:

Mobility training is proven to help reduce the risk of injury caused by weight lifting.

If your body has certain restrictions in moving your joints, then there is a higher risk of getting injured.

As you grow older, naturally the body is more inclined to lose its mobility and performance declines, but with regular exercise and consistent mobility practice, you can combat minor pain problems like back aches and knee pains too. 

Enhances joint mobility:

When you work on your mobility, your joints are building a base of strength to absorb more pressure, which is particularly beneficial when it comes to running, jumping and gymnastics skills.

Mobility exercises also allow blood to be moved to the surrounding tissues and lubricates the joints with synovial fluid to allow them to glide freely.

Aids in recovery:

Mobility sessions are great to incorporate into your training routine for active rest days, to give your body a break for recovery.

Opting for low-intensity mobility exercises in-between your higher-intensity training sessions will help prevent stiffness and relieve the muscle tension that comes with strength training.

Increased performance and range of motion:

Mobility training helps improve your all-around performance in functional fitness and in other physical activities and sports.

Adding regular mobility sessions into your routine will also increase your range of motion and allow you to move more freely, squat deeper, and push harder in your training.

Get moving with our mobility workouts!

We’ve created a range of mobility workouts that are designed to enhance your range of motion in general movements and improve your all-around performance in functional fitness.

These sessions are suitable for all levels of fitness and experience to help you increase your mobility, reduce your risk of injury, and improve your overall technique and range of movement.

In our Evolve Mobility sessions, you'll find a variety of movements, including static stretching, dynamic stretching, the use of resistance bands, a PVC pipe, and foam rolling & trigger ball therapy.

The Mobility sessions are broken into 3 unique training blocks, repeating each block for 2 weeks, to focus on improving specific areas of your mobility over time.

Each session starts with dynamic stretching/exercises to warm up and prime the body for the session. Followed by static stretching to release tension and finishing with foam roll/trigger ball therapy to relax the muscles.

Week 1 and 2 is an introduction to the basic mobility exercises and standards, to help ease your way into mobility training and get your body familiar with new styles of movement.

Week 3 and 4 are an extension of block 1, with new movements to help the natural flow of progression in your mobility.

Week 5 and 6 is the highest intensity block with a focus on more dynamic exercises and advanced mobility exercises. By the end of 6 weeks, you'll have a strong understanding of the mind-to-body connection and feel the difference in your training and abilities.

To get an idea of what Mobility looks like, check out the 6-Day training split below, plus keep scrolling for a sneak peek workout to get you moving.

Upper Body
Full Body
Lower Body
LISS Cardio
Full Body
Back & Hips

Rest & Recovery

Save this Full Body Mobility session and add it to your training routine:


It’s never too late to start mobility training. At the end of the day, our health really is our biggest wealth, so it's important to invest time into your mobility routine to take care of your body and optimise your performance.

Places for our Evolve Challenge have now closed. However, if you’re looking to join the MWU community and evolve your training, mindset and lifestyle, take a look at our Programs.

We have multiple Programs available with weekly intakes to suit all fitness levels and goals. Follow the link to get started or chat with our team to find out more.