Taking your mobility practice to the next level with advanced sequences is an exciting step if you've been breezing through intermediate exercises and are itching for a bigger challenge. This upgrade is about pushing your limits in flexibility and strength, with a big spotlight on better coordination and balance.

Progressing to intermediate mobility flows is vital for those who have mastered basic movements and are looking to challenge their bodies further. These sequences offer increased flexibility and strength and introduce a higher level of coordination and balance.

This issue focuses on Easy Mobility Complexes, a key to enhancing how our body moves and interacts with its surroundings. Instead of isolating muscles or joints, these complexes comprise movements that collectively improve flexibility, strength, and coordination throughout the body.

Ankle mobility isn't just about being flexible; it's about the freedom and flexibility in the ankle region that empowers us to perform everyday tasks and tackle more complex physical activities easily.

Cultivating and improving hip mobility offers numerous advantages. These include improved posture, a wider range of motion in the lower body, enhanced hip function, reduced discomfort, and optimized performance in both daily activities and sports such as golf.

Hip mobility encompasses the capacity to move freely and flexibly in the hip region, allowing for a wide range of motions, from simple activities like walking to more complex movements in various physical pursuits.

Lumbar spine mobility represents the ability to move freely and flexibly in the lower portion of your spine, particularly within the lumbar vertebrae. This pivotal region of your spine is the backbone of fundamental movements such as bending, twisting, and extending your torso.

By improving thoracic spine mobility, you can experience a range of benefits, including enhanced posture, increased trunk range of motion, enhanced shoulder, and scapular function, reduced back and neck pain, and improvements in sports performance and activities.

Irrespective of whether you're driving, working at a desk, or participating in physical activities, maintaining proper neck mobility is vital for optimal functionality. It enables effortless movement of your head, allowing you to perform tasks efficiently and free from discomfort.

Having good shoulder mobility is vital for achieving strength, stability, and flexibility. The shoulder joint is intricate, enabling a wide range of motion, but it also becomes vulnerable to injuries and discomfort if not adequately cared for.

Mobility training has become an increasingly popular form of exercise that prioritizes the joints' flexibility and range of motion. This technique focuses on dynamic movements, stretching, and mobility drills to target specific areas of the body.

Unilateral push exercises like the single-arm shoulder press are beneficial for golfers because they help develop strength and stability in one arm, which can translate into more power and accuracy on the golf course. Additionally, these exercises can help identify and correct any strength imbalances between the left and right sides of the body, which can reduce the risk of injury and improve overall athletic performance.

The push-up is an exercise that is most famous for its effectiveness in building strength and push power in the upper body, mainly the frontal side. The main muscles involved in the push-up are chest, front deltoids, and triceps; but it also uses the core and stabiliser muscles in the legs. Many people find the push up tough to progress or regress so we have given some ways to modify the movement.

Unilateral movements are a great way to strengthen both sides equally. Our bodies rarely grow symmetrically, which can cause underuse and overuse of certain muscles. Training with unilateral exercises not only helps isolate one side of the body but will also help correct muscle imbalances, which will facilitate in injury prevention and rehabilitation.

Strength is imperative for a number of reasons. Firstly, strength is needed to generate power. No strength = no power. Secondly, the body needs to be able to withstand the forces generated by the golf swing. You will also need good strength to effectively play through different types of terrain.

The objective of the Reach, Roll, and Lift Test is to measure the mobility of the shoulder joint and the strength of the lower trap muscles. Weakness in these areas can cause the player to have difficulties with scapular control and posture issues at set-up.

The objective of the Bridge with Leg Extension Test is to measure control and stability in the Pelvis/Lumbar Spine/Core. The main muscles involved in this test are the butt muscles (Gluteal), which play the biggest role in stability and power production in the swing.

The objective of the Seated Trunk Rotation Test is to measure the rotational mobility of the thoraco-lumbar spine. This test shows if the golfer has enough mobility to maintain proper upper body posture and stability during the swing.

The objective of the Wrist Pronation and Supination Test is to measure if your wrists can perform the turning motion with the palms facing up (Supination) and down (Pronation) to a sufficient degree.

The objective of the Wrist Hinge Test is to measure if your wrists can perform the hinging motion up and down to a sufficient degree.