BEGINNER-INTERMEDIATE-ADVANCED

EFFORTLESS
MOTION
A FREE GUIDE TO ENHANCE YOUR MOBILITY

RAPHAEL GOMEZ
@RAPHKG

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TABLE OF CONTENTS
3 ABOUT ME

4 DISCLAIMER

5 MOBILITY

6 YOUR BENEFIT

7 WARMUP

8 LEVEL 1 : DAY 1

9 LEVEL 1 : DAY 2

10 LEVEL 1 : DAY 3

11 LEVEL 2 : DAY 1

12 LEVEL 2 : DAY 2

13 LEVEL 2 : DAY 3

14 LEVEL 3 : DAY 1

15 LEVEL 3 : DAY 2

16 LEVEL 3 : DAY 3

17 FREQUENTLY ASKED QUESTIONS

18 A NOTE FROM RAPHAEL

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 ABOUT ME

My name is Raphael Gomez. I've been a

Brazilian Jiu-Jitsu competitor for over ten
years. I have been practicing calisthenics for
seven years. Most of you may know me as
@raphkg on social media. My content mainly
consists overall movement including martial
arts, powerlifting, body building, calisthenics,
and tricking. I've adapted my training into a
variety of different styles to master my
movement. My goal is to teach and inspire
others to do the same.

Everything I teach in this program, I

perform daily and has substantially improved
my quality of life. Even something as mundane
as moving a couch to one side of the room to
the other. I believe everyone should have the
opportunity to experience this and that is why I
am here to guide you through the steps you
need.

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 DISCLAIMER

USING THE INFORMATION IN THIS PROGRAM IS

STRICTLY AT YOUR OWN RISK.

Raphael Gomez is not a doctor, physician, or

personal coach. The content in this program is
not intended as a substitute for professional
medical advice and not intended to treat or
prevent any health problem. Raphael advises
you to take full responsibility for your safety
and know your limits. Do not take risks beyond
your level of experience. If you are in a life-
threatening or emergency medical situation,
seek medical assistance immediately.

No parts of this book may be copied, sold, or

redistributed in any form without permission
from Raphael Gomez.

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 MOBILITY

What is mobility?
Mobility is the ability to move freely and
efficiently. This applies to any kind of
movement whether you are lifting, running,
doing flips, or any type of physical movement.
Being able to move properly can make you less
prone to injury and better your range of
motion.

Mobility can be the answer for you to

achieve the gains you desire from your
training. Being unable to move properly can be
frustrating. You may have heard the phrase "
father time waits for no man ". And as most of
you know already, as you get older, you may
find that the daily tasks that you are used to
performing may prove to be more difficult
than they once were. Maintaining your
mobility will improve your quality of life.

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 YOUR BENEFIT

Welcome to my e-book! These workout

routines that you can keep forever, will guide
you through a path to improving your mobility.
I believe with a consistent effort put forth, you
will notice an improvement in your mobility in
a short span of time.

this program aims to:

improve body control and flexibility
maintain healthier joints
reduce lower back and knee pain
improve range of motion
improve structural stability

This program is meant for everyone, but

not every person starts out at the same skill
level. This is why I've separated the program
into three separate levels.

Level 1 (Beginner): Broken down for those

who have no experience in training or want
to improve their mobility for daily tasks.

Level 2 (Intermediate): For those who have

some experience in training and want to
improve their mobility for higher intensity
workouts while taking their daily
performances to the next level.

Level 3 (Advanced): For the select few

savages who desire advanced mobility
routines and strictly want to take their
athletic performance to the highest level.

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 WARMUP
Why should we warmup?
Warming up properly makes you less
susceptible to injuries and makes any type of
movement more effective. It's always
important that you should warmup before
workouts.

Recommended Warmups

Jumping Jacks (10-15 Reps)

Jog in place (2-3 Mins)
Arm Circles (10 reps inward and out)
Push Ups or Knee Push Ups (5-15 reps)
Jump Rope (1-2 minutes) or Wall Jumps
(10-20 reps)

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 LEVEL 1
BEGINNER
1-2 MINUTE RESTS IN BETWEEN SETS - REPEAT WEEKLY
VIDEOS INCLUDED: HTTPS://WWW.YOUTUBE.COM/WATCH?V=NZWRPJDIYUM

DAY 1

MOVEMENT REPS/TIME SETS TARGETED KEY

AREA POINTERS

90/90 5 REPS EACH SIDE 3 SETS HIPS/KNEES

BRING KNEES CLOSER IF NEEDED

PLACE HANDS BEHIND YU IF NEEDEDU

5 REPS EACH SIDE LOW BACK/GLUTES KEEP HANDS STABLE

ACTIVE PIGEON 3 SETS
HIPS/KNEES PLANT BACK KNEE IF NEEDED

ASSISTED 3 REPS DONT ROUND BACK

DEEP SQUAT 5-10 SEC HOLD 4 SETS HIPS/KNEES TRY TO KEEP MIDDLE TOE POINTED
FORWARD

3 REPS EXTEND AS MUCH AS POSSIBLE

CHILD POSE 2 SETS FULL BACK
5-10 SEC HOLD REMEMBER TO BREATHE

COSSACK HIPS/KNEES/ THE SLOWER THE BETTER

5 REPS EACH SIDE 1 SETS
SQUAT HAMSTRINGS CHEST OUT FOR BETTER POSTURE

PRESSURIZE THROUGH THE TOE

HIPS/KNEES/ THEN TO THE HEEL
LUNGE ROCK 3 REPS EACH SIDE 4 SETS HAMSTRINGS WHEN ROCKING BACK, TRY TO KEEP
KNEE STRAIGHT

ASSISTED
90/90 ACTIVE PIGEON
DEEP SQUAT

COSSACK
CHILD POSE SQUAT LUNGE ROCK

5 REPS EACH SIDE HIPS/KNEES

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 LEVEL 1
BEGINNER
1-2 MINUTE RESTS IN BETWEEN SETS - REPEAT WEEKLY

DAY 2

MOVEMENT REPS/TIME SETS TARGETED KEY

AREA POINTERS
KNEE SCAPULAR 3 SETS SHOULDER
KEEP ARMS LOCKED

PUSH-UP 3-5 REPS DONT HANG HEAD TOO LOW

KEEP NECK ALIGNED WITH SPINE

TRY TO KEEP ARMS LOCKED WHILE

USING WIDE GRIP
PVC DISLOCATE 3 REPS 5 SETS WRISTS/SHOULDER TRY TO NOT ROUND BACK/HAVE
GOOD POSTURE

LOCK ARMS WHEN EXTENDED

DOORWAY 3 REPS BOTH SIDES 3 SETS SHOULDER FEEL LOWER BACK STRETCH
STRETCH 5-10 SECOND HOLD PULL HIPS AWAY SIDEWAYS

DONT BEND ARMS

DEAD HANG 2-3 REPS 4 SETS BACK/SHOULDER KEEP NECK ALIGNED WITH SPINE
RETRACTION PLACE HANDS SHOULDER-WIDTH
APART

UPPER CHEST AND LEGS RAISED

FROM FLOOR
SUPERMAN 5 REPS 3 SETS BACK/SHOULDER DONT MOVE TOO QUICKLY
REACH REMEMBER TO BREATHE

SIT ON CHAIR IF NEEDED

5 REPS SHOULDER/TRICEP/ KEEP STRONG POSTURE
HALO BOTH DIRECTIONS 3 SETS
UPPER BACK BREATHE
SLOWLY
AND MOVE WEIGHT

KNEE SCAPULAR
DOORWAY
PUSH-UP PVC DISLOCATE
STRETCH

DEAD HANG SUPERMAN

RETRACTION REACH HALO

5 REPS EACH SIDE HIPS/KNEES

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 LEVEL 1
BEGINNER
1-2 MINUTE RESTS IN BETWEEN SETS

DAY 3

MOVEMENT REPS/TIME SETS TARGETED KEY

AREA POINTERS
DONT BEND ARMS

CAT COW 5-10 REPS 3 SETS FULL BACK ARCH BODY TO THE FULLEST/DONT
PUSH PAST PAIN
CONTROL BREATHING

KEEP LEG LOCKED

SIDE SWINGS 5-10 REPS 3 SETS HIPS DONT OVER TWIST

EACH LEG KEEP BOTH HANDS PLANTED ON

WALL OR PLATFORM

ENGAGE CORE
DYNAMIC 2 SETS BACK/HIPS
10 REPS ELONGATE SPINE
FROG STRETCH DONT ROUND BACK

DISTANCE KNEES AWAY FROM

ELEVATED LAT 3 REPS BACK/SHOULDERS
PLATFROM TO KEEP BACK STRAIGHT
2 SETS
STRETCH 10 SECOND HOLD TRY NOT TO ARCH

10 REPS KEEP BALLS OF GEET PLANTED

STANDING ANKLES
WHEN ROTATING
EACH LEG 3 SETS
ANKLE ROTATION TRY NOT TO ROTATE KNEE AS
BOTH DIRECTIONS MUCH AS ANKLE

SLOW/CONTROLLLED

SOLEUS EMPHASIS 5 REPS EACH LEG 3 SETS ANKLES INCREASE PRESSURE ON

ELEVATED PLATFORM
KEEP BACK LEG AND ARMS STRAIGHT

DYNAMIC
CAT COW SIDE SWINGS
FROG STRETCH

ELEVATED LAT STANDING

STRETCH ANKLE ROTATION SOLEUS EMPHASIS

CONGRATS! YOU'VE COMPLETED LEVEL 1.

I RECOMMEND YOU TO INCREASE SETS AND REPS TO PROGRESS FURTHER. ONCE WORKOUTS BEGIN
TO FEEL TOO EASY, FEEL FREE TO MOVE ON OR TAKE WORKOUTS FROM LEVEL 2.

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 LEVEL 2
INTERMEDIATE
1-2 MINUTE RESTS IN BETWEEN SETS - REPEAT WEEKLY
VIDEOS INCLUDED: HTTPS://YOUTU.BE/BCQEEOM2UI0

DAY 1

MOVEMENT REPS/TIME SETS TARGETED KEY

AREA POINTERS
LIFT BACK LEG WHILE KEEPING

90/90 LIFT OFF 5-10 REPS 3 SETS HIPS/KNEES KNEE PLANTED ON THE GROUND
KEEP LIFTING FOOT AT A 90
DEGREE ANGLE

EXAGERATE RANGE OF MOTION

CHILD POSE TO 5 REPS 3 SETS BACK/HIPS/ CONTROLLED SLOW MOVEMENTS

LUNGE ROCK EACH SIDE HAMSTRINGS CONTROL BREATHING

THE SLOWER THE BETTER

DUCK WALK 1 MINUTE 3 SETS HIPS/KNEES/ANKLES KEEP GOOD POSTURE

SLIGHT TWIST OVER COLUMN

ACTIVATE GLUTE

20 REPS HIPS PLANTEDKNEE SHOULD BE

HIP ROCKER 2 SETS PARALLEL WITH BODY
EACH LEG ALIGN NECK WITH SPINE

ACTIVATE GLUTE
S-SIT SWITCH 5 REPS
TO EXTENSION EACH SIDE 3 SETS HIPS/KNEES PLANTED KNEE SHOULD BE
PARALLEL WITH BODY
ALIGN NECK WITH SPINE

KEEP LIFTING LEG STRAIGHT

DRAGON HIP 10-15 REPS RELEASE HANDS FROM FLOOR

4 SETS HIPS TO INCREASE DIFFICULTY
ABDUCTION EACH LEG SLOW AND CONTROLLED REPS

CHILD POSE TO
90/90 LIFT OFF LUNGE ROCK DUCK WALK

S-SIT SWITCH DRAGON HIP

HIP ROCKER TO EXTENSION ABDUCTION

5 REPS EACH SIDE

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 LEVEL 2
INTERMEDIATE
1-2 MINUTE RESTS IN BETWEEN SETS - REPEAT WEEKLY

DAY 2

MOVEMENT REPS/TIME SETS TARGETED KEY

AREA POINTERS
TIL.T HEAD BACK DURING
SPHINX TO 3 SETS UPPER/LOWER EXTENSION

COBRA 5 REPS
BACK KEEP LEGS PLANTED
DURING SPHINX, IMAGINE PULLING
YOUR CHEST TO ELBOWS

TRY TO KEEP ARMS LOCKED WHILE

AROUND THE 5 REPS USING WIDE GRIP
3 SETS SHOULDERS
WORLD EACH DIRECTION TRY TO NOT ROUND BACK/HAVE
GOOD POSTURE

TRY TO KEEP ARMS LOCKED WHILE

PULLING
BAND PULL 3 SETS
15-20 REPS SHOULDERS WHEN PULLED, KEEP SHOULDERS
APART PINCHED BACK WITH GOOD POSTURE

ROTATE WRISTS WHEN

BRINGING ARMS BACK

BEAR HUG 10 REPS 5 SETS BACK/SHOULDERS KEEP CHEST UP FROM GROUND

AND KEEP LEGS PLANTED

TUCK ELBOWS BEHIND WHEN

SWITCHING ARMS

SWIMMER 10 REPS 4 SETS BACK/SHOULDERS

EACH ARMS KEEP CHEST UP FROM GROUND
AND KEEP LEGS PLANTED

TRY TO ONLY MOVE ARMS

TOWEL WALL 10-20 REPS 3 SETS

PLACE FEET FURTHER AWAY FROM

SLIDE SHOULDERS WALL TO INCREASE DIFFICULTY

EXTEND AS MUCH AS YOU CAN AT

THE TOP

SPHINX TO AROUND THE BAND PULL

COBRA WORLD APART

TOWEL WALL
BEAR HUG SWIMMER
SLIDE

5 REPS EACH SIDE

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 LEVEL 2
INTERMEDIATE
1-2 MINUTE RESTS IN BETWEEN SETS

DAY 3

MOVEMENT REPS/TIME SETS TARGETED KEY

AREA POINTERS
TRHUST HIP FOWARD AS MUCH
AS POSSIBLE

5-15 SECOND HAND PLACEMENT SHOULD BE

CAMEL POSE 3 SETS NECK/BACK A REVERSE GRIP
HOLD TILT HEAD BACK WHEN EXTENDED

HAND WITH WEIGHT WILL BE ON

THE SAME SIDE AS PLANTED FOOT
HALF KNEELING 5 REPS 3 SETS HIPS/BACK LOCK EYES WITH WEIGHT
WINDMILL EACH SIDE LOCK ARM HOLDING THE WEIGHT

BALANCE ON TOES DURING

EXTENSION & ROTATE HANDS (PALMS
STANDING APE 5 REPS 4 SETS BACK/SHOULDER/ FACING UP)

REACH 5 SEC HOLD HIPS EXTENDED ARMS FORWARD

WHEN FOLDED BACK ONTO HEELS

KEEP TOES POINTED AND LEG

SEATED ELEVATED 20 REPS LOCKED DURING MOVEMENT
2 SETS HIPS
LEG RAISE EACH LEG INCREASE ITEM HEIGHT FOR MORE
DIFFICULTY

SHOOT LEG OUT AS FAR AS

10-15 REPS POSSIBLE
SIT OUT 3 SETS BACK/HIPS
EACH SIDE WHEN SITTING OUT, KEEP YOUR
FREE ARM TUCKED TO RIBS

SQUEEZE AT THE TOP

SINGLE LEG 10-15 REPS

4 SETS ANKLES DONT BLAST THROUGH REPS

CALF RAISE EACH LEG (SLOW AND CONTROLLED

MOVEMENT)

HALF KNEELING STANDING APE

CAMEL POSE WINDMILL REACH

SEATED ELEVATED SINGLE LEG

SIT OUT
LEG RAISE CALF RAISE

CONGRATS! YOU'VE COMPLETED LEVEL 2.

I RECOMMEND YOU TO INCREASE SETS AND REPS TO PROGRESS FURTHER. ONCE WORKOUTS BEGIN
TO FEEL TOO EASY, YOU CAN MOVE ON TO LEVEL 3.

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 LEVEL 3
ADVANCED
1-2 MINUTE RESTS IN BETWEEN SETS - REPEAT WEEKLY
VIDEOS INCLUDED: HTTPS://WWW.YOUTUBE.COM/WATCH?V=FRDZBJ5_QJ4

DAY 1

MOVEMENT REPS/TIME SETS TARGETED KEY

AREA POINTERS
INTERNAL SHIFT UPPER BODY TO THE
5-10 REPS OPPOSITE SIDE OF ROTATING SIDE
HIP ROTATION FROM 3 SETS HIPS/KNEES
EACH SIDE KEEP GOOD POSTURE
DEEP SQUAT DURING MOVEMENT

SHIFT UPPER BODY TO THE

OPPOSITE SIDE OF LIFTING LEG
DEEP SQUAT TO 1-5 REPS 3 SETS HIPS/KNEES GRAB CALF OR TOES FOR

PISTOL SQUAT EACH LEG

EXTRA BALANCE
DONT LEAN TOO FAR BACK DURING
PISTOL SQUAT

USE ELBOWS TO PUSH KNEES

OUTWARD
DEEP PRAYER 30 SEC HOLD 5 SETS HIPS/KNEES KEEP GOOD POSTURE & ALIGN
SQUAT KNECK WITH SPINE

HIP ROCK TO 5 REPS

MAINTAIN BALANCE THROUGHOUT
SEQUENCE
WGS 3 SETS HIPS/BACK
EACH SIDE DURING WGS, PLANT BACK KNEE
IF NEEDED

(SUPPORTED) HIPS/KNEES/ TRY NOT TO HYPEREXTEND BACK

5-10 REPS 3 SETS
SISSY SQUAT ANKLES SQUEEZE GLUTES THROUGHOUT

THE BENDING LEG DURING

CRISSCROSS STAND 5-10 REPS ANKLES/HIPS/
COSSACK WILL BE PLACED OVER
OTHER LEG WHEN SITTING BACK
TO COSSACK 4 SETS INTO THE CRISSCROSS POSITION
INTERNAL ROTATION EACH SIDE KNEES SIT ON BOTTOM DURING INTERNAL
ROTATIONS

INTERNAL
DEEP SQUAT TO DEEP PRAYER HIP ROCK TO
HIP ROTATION FROM
PISTOL SQUAT SQUAT WGS
DEEP SQUAT

CRISSCROSS STAND
(SUPPORTED) TO COSSACK
SISSY SQUAT INTERNAL ROTATION

5 REPS EACH SIDE

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 LEVEL 3
ADVANCED
1-2 MINUTE RESTS IN BETWEEN SETS - REPEAT WEEKLY

DAY 2

MOVEMENT REPS/TIME SETS TARGETED KEY

AREA POINTERS
KEEP ARMS LOCKED
PIKE SCAPULAR 3 SETS
PUSH-UP 10-20 REPS SHOULDERS DONT ARCH BACK
KEEP NECK FLEXED

TUCK HAND AND ELBOW INTO

ARM SCREW 10 REPS WRIST ON SCREWING SIDE
3 SETS WRISTS/SHOULDERS
PUSH-UP EACH SIDE EXTEND OPPOSITE ARM
AS FAR AS POSSIBLE OPPOSITE
TO SCREWING SIDE

DONT FLARE ELBOWS ON THE

WAY DOWN
SPIDERMAN 5-10 REPSD
3 SETS HIPS/SHOULDERS ENGAGE THROUGH THE WHOLE
PUSH-UP EACH SIDE MOTION
BRING BENDING KNEE AS CLOSE
AS YOU CAN TO ELBOW

ENGANGE CORE TO PREVENT

SINGLE ARM 5-15 SECOND MOVEMENT
4 SETS SHOUDERS
DEAD HANG HOLD KEEP ARM LOCKED & FEET
PINCHED TOGETHER

SIT OUT TO 5 REPS HIPS/SHOULDER/ DONT RUSH MOVEMENT

3 SETS
SINGLE ARM BRIDGE EACH SIDE BACK AFTER SIT OUT, PLANT SHOOTING
LEG BEFORE BRIDGING

IF YOU CANT FULLY ROTATE,

BRING KNEES TO CHEST THEN BACK
PULL UP 3-5 REPS 3 SETS SHOULDERS/BACK
DOWN

ROTATION
KEEP KNEES TIGHT TO CHEST &
DONT GO PAST ROTATION LIMIT
USE RINGS IF LEGS GET STUCK

PIKE SCAPULAR ARM SCREW SPIDERMAN

PUSH-UP PUSH-UP PUSH-UP

SINGLE ARM SIT OUT TO

DEAD HANG PULL UP
SINGLE ARM BRIDGE ROTATION

5 REPS EACH SIDE

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 LEVEL 3
ADVANCED
1-2 MINUTE RESTS IN BETWEEN SETS

DAY 3

MOVEMENT REPS/TIME SETS TARGETED KEY

AREA POINTERS
DURING FIRST MOVEMENT,
THRUST HIPS AS FAR AS POSSIBLE &
5-10 REPS BACK/SHOULDERS/ FLEX NECK BACK
REVERSE FLOW 3 SETS
HIPS DURING SECOND MOVEMENT,
ENGAGE CORE AND TUCK WHILE
KEEPING LEGS STRAIGHT

KEEP INTSENSE ARCH UNTIL

SPINAL 10 REPS BACK/SHOULDERS/ BEFORE TRANSITIONING TO DOWN

2 SETS DOG

WAVE HIPS AFTER DOWN DOG, SLOWLY

BRING BODY BACK INTO COBRA IN THE
OPPOSITE MOTION

SLOW MOVEMENTS, FEEL THE

COBRA TO DOWN 5 REPS 4 SETS BACK/HIPS/
FLOW

DOG TO LUNGE ROCK EACH DOWN HAMSTRINGS

WHEN TRANSITIONING INTO
LUNGE ROCK, PLACE FOOT
IN BETWEEN HANDS

DONT RUSH TOE TOUCH HOLD

TOE TOUCH 5 REPS HAMSTRINGS/HIPS/ BEFORE TRANSITIONING
3 SETS
TO WGS EACH SIDE BACK MAINTAIN BALANCE THROUGHOUT
BY SLOW, CONTROLLED MOVEMENTS

ONE HAND AFTER THE OTHER &

BREATHE

WALL WALK 5 REPS 1-2 SETS BACK/SHOULDERS PLACE FEET TO A PROPER

DISTANCE AWAY FROM THE WALL

DONT GO PAST WALL WALK LIMIT

TOES SHOULD BE FACING IN

THUNDERBOLT HAMSTRINGS/ PLACE HANDS BESIDE HIPS

ROLL 5-10 REPS 2 SETS HIPS/BACK ROLL ONTO UPPER TOES WHILE
KEEPING ANKLES EXTENEDED
DONT GO PAST ROLL LIMIT

SPINAL
REVERSE FLOW WAVE

COBRA TO DOWN TOE TOUCH

DOG TO LUNGE ROCK TO WGS

THUNDERBOLT
WALL WALK ROLL

CONGRATS! YOU'VE COMPLETED LEVEL 3.

I RECOMMEND YOU TO INCREASE SETS AND REPS TO PROGRESS EVEN FURTHER.
FEEL FREE TO MIX UP ALL THE WORKOUTS TO YOUR LIKING! YOU SHOULD FEEL MORE MOBILE ALREADY
:)

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 POST WORKOUT

You’re done with your daily workout! I

recommend you to spend at least 10-20
minutes of stretching. Remember not to go
past your limits. When stretching, you should
feel more tension rather than pain. You can
pick out any of your favorite stretches but
here are some of mine:

Seated hamstring stretch

Arm & wrist stretch
Seated spinal twist
Butterfly
Cobra hold
Child pose hold
Toe touch

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 FAQ

Whats the difference between dynamic and

static stretching?
Static stretching is holding a position
without much movement for a given amount of
time. Dynamic stretching is any repetitive motion
for loosening up muscles. This is also why
dynamic stretching is usually performed before
any athletic event and static after.

Should I stretch everyday?

Of course! It is recommended to stretch daily.
Your joints will become less flexible over time and
that can cause a pinch on daily acts. Engaging in
stretching will always give longer lasting
benefits.

What foods/supplements are good for

joints?
From personal experiences and research I've known
that the following are great for joint health:
Fatty fish and fish oil
Vitamin D
Nuts and seeds
Green tea
Leafy Greens
Fruits (cherries, strawberries, avocado etc.)
I am not a professional doctor, dietician etc. Please
consult with your physician to see what is best for
your personal dietary needs.

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 A NOTE FROM
RAPHAEL
You did it!
I'd like to thank you all very much for
trying out my program. You should be feeling
way more flexible and mobile. Whatever you
do, I hope that you are physically and
emotionally joyful from your progress. I will be
making more programs very soon, so stay
tuned! Feel free to message me on socials for
questions or feed back. I'd appreciate it...

KEEP ON MOVING

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