Welcome to MissionFiT’s Movement Library
This Movement Library is designed to help MissionFiT athletes become more familiar with or review different body-weight and weighted movements and exercises. These are the same exercises athletes complete during in-person and Zoom class workouts. If an athlete isn’t confident with or familiar with a particular movement, MissionFiT recommends the athlete do not use weight or modify the movement to minimize the risk of injury. Always take care of yourself!
Mobility Seminar Recording click HERE.
Pain is an Epidemic
It prevents you from performing at your best because it robs you of concentration and power. But pain is preventable, treatable and within your grasp to heal. Mobility awakens your body’s resilience to erase pain, relieve stress, and improve performance. Take healing into your own hands.
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. “Hard bodies” soften to the sensation of self-care. In short, mobilization is a tool to globally address movement and performance problems.
Self-massage is a fundamental practice for fostering internal anatomical listening skills and enhancing embodiment. Through mobility, people have triumphed over chronic pain, illness, emotional trauma and prevented surgery by using the transformative methods.
Flexibility Education:
Click HERE for a full body stretching routine + education.
Movement Library Breakdown
The Library is divided into two main categories: Bodyweight and Weighted. These categories are divided into four sub-categories: Upper Body, Mid-Line/Core, Lower Body and Total Body. Within those sub-categories, athletes may find movements and exercises that are closely related, such as Strict Shoulder Press and Push Press. As much as possible, similar movements will be kept together, allowing athletes to find the appropriate exercise without having to search through the entire library. Please contact MissionFiT directly with questions or suggestions for improvement.
……….Body-weight
Upper Body: Chest & Arms
Push-Up: These exercises can be completed from the toes or on your knees. Choose the version that best fits your fitness level. 
Triceps
Mid-Line/Core: Abs
Planks: These exercises can be completed from the toes or on your knees. Choose the version that best fits your fitness level.
Other Floor Exercises
Muscles worked in “Superman” pose
Lower Body
Jumps
Lunge
Jump Up & Touch Object
Lunges
Squats
Air Squat
Total Body
Burpees
Other
Wall Walk Modifications & Scaling
……….Weighted Movements
Unless otherwise noted, each exercise can be completed with a kettlebell (KB) or dumbbells (DB). If you use dumbbells, you can use one or the pair.
Upper Body:
Press:
Push Press
Back & Arms
Midline/Core: Abs
Lower Body
Goblet Squat w/Kettle Bell
Dead Lift Variations
Total Body
Kettle Bell Swing