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SPLIT MOBILITY WEDGE IS BACK IN STOCK
Somewhere along the way, we (the fitness industry) decided to divorce strength from mobility. We created this artificial separation where you either lift heavy things OR stretch and move fluidly. But here’s the truth: your body never got that memo.
Your nervous system has no idea this divorce happened.
When you reach for something on a high shelf, your body doesn't think, "Oh, this is a mobility moment, let me switch modes."
It seamlessly blends stability, strength, control, and range of motion into one beautiful, integrated movement.
So why are we training like these qualities live in separate universes?
Most mobility issues aren't flexibility problems; they're strength problems in disguise.
That tight hip flexor? It could be a weak glute with a lack of hip rotation that's overworking its neighbour.
That "stiff" shoulder? It could be a stability issue that's creating protective tension.
This is why stretching alone often feels like pushing water uphill.
You're addressing the symptom, not the cause.
Here's where it gets exciting. When you start training strength and mobility as partners rather than strangers, magic happens:
Your strength gains become more transferable. You're building strength through full motion ranges that matter for real life.
Your mobility gains stick. You're not just creating passive flexibility, you're building the strength to own and control that new range.
Your injury risk plummets.You're creating resilient, adaptable movement patterns instead of rigid, compartmentalized ones.
Do some people in complex pain need assessments & regressed approaches to progress? Yes. Does that mean you don't do strength then? No, literally, never....
Strength is always part of the plan.
Here's a framework that's been a game-changer:
Goal: Establish basic movement competency
Approach: Separate sessions focusing on movement quality
Example: Mobility-focused Monday, Strength-focused Wednesday
Why it works: Builds the vocabulary your body needs before complex sentences
Goal: Begin teaching strength and mobility to "talk" to each other
Approach: Same session, different blocks
Example: Strength work followed by targeted mobility for the worked areas (and vice versa once you are further along)
Why it works: Creates immediate application and integration & starts to "switch" dormant areas up
Goal: Seamless integration where strength IS mobility training & mobility IS strength training
Approach: Exercises that demand both simultaneously
Example: Loaded stretches, end-range strength work, movement flows
Why it works: Mimics how your body actually needs to function in real life
Try this right now: Stand up and do a bodyweight squat. Notice your depth and comfort level.
Now, spend 2 minutes doing hip circles, ankle rocks, and thoracic spine rotations.
Do another squat. Feel the difference? That's integration in action. (It should work for most of you; we are not all the same, of course).
Your squat didn't just become "more mobile"; through a better range of motion, it became more coordinated, stable, and stronger.
Here's the productivity hack nobody talks about: Integrated training doesn't take more time – it makes better use of the time you have.
Instead of:
30 minutes strength + 30 minutes mobility = 60 minutes total
You get:
45 minutes of integrated training = better results in less time
Why? Every rep serves multiple purposes.You're not just building strength or improving mobility, you're building functional capacity.
Now, it takes stages, phases, regression, progression, and a detailed approach. But if you are willing to do the work, you will be gifting your body decades of freedom.
Your body is an integrated system – your training should be too.
The strongest, most resilient people aren't those who can lift the most weight OR touch their chest to their quads as they reach for their toes. They're the ones who can access their full strength through their full range of motion, in any direction, at any time.
That's not just fitness – that's movement freedom.
It all starts with changing how you view training, your movement future & sometimes, if in pain or stuck, with a joint assessment to get to the bottom of the cause, not the symptom.
Ready to put this into practice? Click here to work with Hali + Calum and start training strength + mobility the right way.