Day 4 _ Lower Body Mobility

Day 4 brings the focus back to movement — specifically, the lower body.

Hips, knees, and ankles take the brunt of daily life and training. Sitting, running, lifting, fighting, jumping — it all funnels through the lower half. When movement options disappear here, compensations show up everywhere else.

This session is about restoring those options.

Lower Body Mobility isn’t about stretching for the sake of it. It’s about improving joint function, control, and usable range so strength and conditioning can actually do their job. Better movement at the hips and ankles means cleaner squats, stronger hinges, more efficient running, and less stress on the knees and lower back.

You’ll work through controlled, intentional movements that:

• Open the hips without dumping stability
• Restore ankle range for better foot and knee mechanics
• Improve control at end ranges
• Reinforce positions you actually train and live in

This session also acts as a movement audit. You’ll quickly identify where things feel smooth, where they feel restricted, and where extra attention is needed. That awareness carries forward into every lift, sprint, and conditioning session that follows.

Like everything in the RAMP Package, this is scalable. Move slowly, breathe, and prioritise quality over depth or intensity. The goal isn’t to force range — it’s to earn it.

Lower body freedom creates upper body expression.
Mobility supports strength.
Preparation protects performance.

Day 4 keeps the foundation strong!

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

● Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

● Caught up with the wrong crowd, stealing, drugs, skipping school

● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/