Mobility Movement Table
Master reference of all mobility movements available in the system. Templates reference movements by name.
Source of truth lives in the exercises/ directory. Each file contains a quick-reference table plus YAML blocks with full structured data (description, coaching cues, common mistakes, etc.). A seeding script parses those YAML blocks to populate the mobility_movements database table.
Movement Types
Every movement has a type that defines its intent and how it's performed:
| Type | Key | Purpose | % of System |
|---|---|---|---|
| Dynamic | dynamic | Pre-run movement prep, neural readiness | 35% |
| Active | active | End-range control, CARs, isometric holds | 25% |
| Loaded | loaded | ROM under external load (most valuable for adaptation) | 20% |
| Static | static | Corrective stretching, post-run holds | 10% |
| Flow | flow | Recovery, multi-position sequences | 10% |
Position Tags
Every movement has a position tag for context filtering — most importantly, pre-run templates require standing only:
| Position | Key | Description |
|---|---|---|
| Standing | standing | Fully upright, feet on ground |
| Kneeling | kneeling | One or both knees on ground |
| Floor | floor | Lying supine, prone, or side-lying |
| Quadruped | quadruped | Hands and knees |
| Seated | seated | Sitting on ground or bench |
Pre-run constraint: Only standing movements are eligible for pre-run templates.
Field Reference
- Type: one of
dynamic,active,loaded,static,flow - Position: one of
standing,kneeling,floor,quadruped,seated - Equipment: one or more of
bodyweight,kettlebells,dumbbells,resistance_bands - Duration Seconds: how long to perform this movement per side (source of truth — templates do NOT define duration). All mobility movements are duration-based.
- Unilateral: performed on each side separately — app handles both sides automatically
- Target Areas: specific anatomy targeted (e.g.,
hip_flexors,ankles,thoracic_spine) - Regions: body region classification matching strength system (
hips,legs_posterior,legs_anterior,core,upper_posterior,upper_anterior)
User-Facing Fields
These three fields are displayed directly to users in the app and are the only movement guidance we provide. They must be clear enough for a complete beginner to perform the movement safely and correctly:
- Description: what this movement is and why it helps your running. Plain language, no jargon.
- Coaching Cues: step-by-step instructions for performing the movement. Written as if a personal trainer is talking you through it. Setup first, then movement, then quality cues.
- Common Mistakes: what goes wrong and how to fix it. Practical warnings a runner can self-correct.
Exercise Files
| File | Movements | Body Region |
|---|---|---|
| hip-pelvis.md | Hip CARs, Kneeling Hip Flexor Stretch, Kneeling Hip Flexor Lift-Off, 90/90 Hip Rotations, Cossack Squat, Deep Goblet Squat Hold, Leg Swings, Standing Adductor Rock-Backs, Pelvic Tilts | hips |
| hamstring-posterior.md | Active Straight-Leg Raise, SL Romanian Deadlift (Slow), Jefferson Curl, Hamstring Sweeps, Lying Hamstring Stretch | legs_posterior |
| ankle-foot.md | Ankle Circles, Knee-to-Wall Ankle Stretch, Weighted Calf Raise (Full Range), Bent-Knee Calf Stretch, Toe Rock-Backs, Tibialis Raises | legs_posterior, legs_anterior |
| quad-anterior.md | Reverse Nordic (Partial Range), Standing Quad Stretch, Split Squat (Long Stride, Slow) | legs_anterior |
| thoracic-core.md | Quadruped Thoracic Rotations, Seated Spinal Twist, Dead Bug with Reach, Side-Lying Windmills, Cat-Cow | upper_posterior, core |
| shoulder-upper.md | Shoulder CARs, Wall Slides, Doorway Chest Stretch, Band Pull-Apart (Slow) | upper_anterior, upper_posterior |
| flow-integration.md | Sun Salutation (Slow), Lunge to Hamstring Flow, Child's Pose with Side Bend, High Knee March | multi-region |