Prevent Pain and Injury
Boost Performance
Increase Joint Range of Motion
Squat Deeper

As Seen in the News

10 Tampa Bay News

In this Segment, Allison Kopff, from 10 Tampa Bay features five tips that you and anyone can do to help loosen your body up. These five tips are also the foundation for the Mobility Practice that our Class Recovery and Release Provides.

Voyage Magazine

Not that I like to talk about myself, but it’s always fun when I have the opportunity to share my story. In this piece, by Voyage Tampa Bay Magazine, I get to share a little bit about how I got into fitness and mobility, some fun facts about my mobility class, a few reads I suggest everyone flip through, and then some. 

Check it out, or visit our About Us Page.

Mobility Practice Partners

The Brickyard DTSP

If you want to do this perfectly, come out and get in a workout just before class. It’ll afford you the ultimate opportunity to loosen up the soft tissue that you just loosened up.

In this class we’ll be able to use foam rollers and massage balls, but we can use resistance bands, barbells and more to dive deep into those muscles that you and I both know need to be loosened up.

In general otherwise, the class will follow the “This is how we roll” format as listed below. For all the fun details, please scroll down to the “This is How Class Rolls” section.

Recovery and Release, The Brickyard St Pete

SweatBar Fitness

Each workshop will include 60 minutes of Mobility Practice where we’ll dive deep into our soft tissue using foam rollers, massage balls, and deep stretches.

Too many people who are active are tight, yet don’t seem to want to do anything about it. I give them the opportunity to loosen up, reduce restriction, and increase range of motion so that they may be able to reduce or avoid injury. This class will focus on doing just that.

In general, the class will follow the “This is how we roll” format as listed below. For all the fun details, please scroll down to the “This is How Class Rolls” section.

SweatBar Fitness

Just26 Hot Yoga and Meditation

 

All yogis want to improve poses and increase their joint’s ranges of motion. This class will focus on doing just that.

In general, the class will follow the “This is how we roll” format as listed below. For all the fun details, please scroll down to the “This is How Class Rolls” section.

Tampa Bay Krav Maga

Martial Arts, Self-Defense Practice, and similar all require explosive movement, positioning, and strength. In this class, we’ll address proper posture, self-massage, stretching, positioning, strength, and then explain how it all applies to staying loosen and improving your arts practice.

In general, the class will follow the “This is how we roll” format as listed below. For all the fun details, please scroll down to the “This is How Class Rolls” section.

Tampa Bay Krav Maga

Beyond Poses Yoga

All yogis want to improve poses and increase their joint’s ranges of motion. This class will focus on doing just that.

In general, the class will follow the “This is how we roll” format as listed above. For all the fun details, please scroll up.

This is the logo of BeyondPoses Yoga loga

Studio/Gym Owner Testimonials

I am the owner of Beyond Poses Yoga Studio in Seminole, FL. Adam brought his Recovery and Release program to our studio and we all loved his classes. He is very knowledgeable when it comes to the body's mobility and mechanics, and he specifically addressed each student and provided the exercises that we needed the most to improve our yoga practice. Having Adam in our studio is a great asset and a wonderful complement to our yoga practice.
I am owner of Brickyard Fitness in Downtown Saint Pete! Adam has been coaching lifting classes and leading out Recovery Flow class for the past few months and I only have great things to say about him! Adam is very well educated with a huge passion to help people transform their body to be able to move properly with no pain!

Recovery and Release Explained

“Because in general, people who are active in sport, strength training, physical exertion for work, and similar, AS WELL AS people who are under active and sit for a good portion of the day do not address tight muscles and joints that are the direct result of their activity or lack there of.” Adam Hoffman

The reality is; that the majority of our general population does not loosen their bodies up as much as they should. Furthermore, a good portion of those that are trying to loosen up are only utilizing less effective ways to do so, including static stretching. That’s not to say static stretching doesn’t have a place in loosening, but it can’t be the only way that you use to loosen up. 

That’s why I’ve created my Recovery and Release Mobility class; to teach as many people as possible, how to loosen the body up through total body movement, foam rolling, massage balls, and various types of stretching. 

This is How our Mobility Workshops Roll

You can expect any given Mobility Workshop to contain the following 5 Steps in varying quantities of time.

We Start with Posture

Guess What? If your posture is out of whack, then your movement is going to be out of whack. You see, your nervous system, circulatory system, respiratory system, muscular system, skeletal system, EVERYTHING, functions more properly when you’re holding proper posture. Holding proper posture’s a Fivefer! And then some.

If your posture isn’t so great, don’t worry about it. That’s part of what this class provides you; the opportunity to adjust and hold proper posture.

Assuming you don’t have any structural concerns, our class will teach you how to place your body into proper posture so that you are able to proceed through the class.

This is more or less how we’ll direct you into proper posture.

  • Starting at the hips, squeeze your glutes, which balances out your pelvis.
  • Now squeeze your abdominals and obliques which helps keep your pelvis in place.
  • Shoulders back, squeezed.
  • Elbows tucked in, palms open.
  • Head up, facing forward, and adjusted back slightly.
  • Heels hip to shoulder width apart.
  • Ankles tracking under knees tracking under hips.

That’s It! Well, that’s not entirely true. We’ll walk you through what all of that means so that it makes total sense.

Heads Up! If you have structural issues, in other words, maybe you have scoliosis, bulging discs, poor positioning/posture due to injury (I broke my shoulder and have a titanium plate over my clavicle so it’s permanently out of place), and similar, you may still participate, but the potential benefits are diminished, especially if you don’t know an issue exists. Always check with your doctor before participating in any physical activity.

This is a picture of poor and proper posture

Explore your R.O.M.

R.O.M. stands for Range of Motion. Each and every joint on your body should be able to move freely through a certain amount of motion in various directions. However, because of our daily habits and lifestyles our ranges of motion have you could say, severely diminished. Diminished range of motion in our joints means diminished range of motion in our movement in general.

Now’s the time to both warm-up your body, and explore your physical restrictions by trying to move your body through your joints’ complete ranges of motion.

Take it from the top! Always remember that everything in your body is connected. So, we’ll typically begin at the top of the body, starting with the neck and work our way all the way down to your ankles and toes in some cases. We’ll make sure we loosen up you major rotational joints including your shoulders and hips.

To explore your joint’s Ranges of Motion is to allow you to make note of tightness or restriction in your movement (I’ll help you identify lack of Range of Motion). It’s through these movements that you’ll be able to identify the areas on your body for which to loosen up by using the foam roller, lacrosse ball, and various stretches. 

Typically, we’ll loosen up the entire body through these Range of Motion warm-ups, and then focus on the various areas covered in the Total Body Functional movement exercise (see the next section).

This is a group of photos of me exploring my joints ranges of motion

Improve Functional Movement

When I say improve functional movement, I’m talking about practicing exercises that allow you to focus on how your body moves through them, and then loosening up the muscles that are responsible for the exercise’s movement.

WHAT?!

Everyday, humans are stepping, squatting, pushing, pulling, and more. The functional movement exercises that mock this human activity include but are not limited to the Squat, Deadlift, Push-Up, Pull-Up, Shoulder Press, and more.

Now that you’re holding proper posture (see above as a first step), and you’ve explored your joints’ ranges of motion to loosen up (see above) it’s time to perform one of many functional movement exercises like the squat, deadlift, push up, shoulder press, lunge, etc. 

We’ll go through the proper movement of one of those functional movements or similar and loosen up the muscles and connective tissue responsible for allowing you to move more freely through those movements. 

That means your joints and muscles will be more loose, your joints’ ranges of motion will increase, you’ll move with less restriction through the total body functional movements, and the best part, you’ll move through everyday life feeling more loose and less restricted in your movement.

Photos of a few Total body functional movements

Say Hello to my Little Friends; Foam Rollers and Massage Balls

Massage you say? Great, you’re in the right place. The goal in using foam rollers and massage balls is to break up knots in the soft tissue, increase circulation, release matted down fascia, soften up tight muscle, and more. 

Is everyone on board? I am because it works for me! 

 

Are there other ways to loosen up? Yes there’s cryotherapy, compression therapy, trigger point massage, shiatzu massage, ice baths, yoga, and more. Should you try them, YES! 

Should you try this? YES, why not?

This is a photo of me on a foam roller in multiple positions

Finish with a Stretch

Static Stretching is so 80s! Well, static stretching alone is so 80s. If the only way you loosen up is with static stretching, you’re missing the bus, so to speak.

To static stretch is to hold a muscle or muscle groups under stretch for a certain amount of time, usually 30 plus seconds with the end goal in mind of elongating that muscle/s and bringing it back to its “normal” length tension relationship.

But that’s not going to happen by only static stretching.

Don’t get me wrong, I’m not saying Static Stretching isn’t useless. However, Static Stretching can only be beneficial if you’ve warmed up, used the muscle through some sort of activity, massaged it with some outside source (foam rollers, lacrosse balls, etc), and then stretched. Otherwise, your muscles are likely to just return to the tight and shortened length they started in if you don’t do something about it first.

Will we use Static Stretching, YES! But we’ll use it along with PNF stretching and other form of muscular release.

Are you in? 

This is a photo of me static stretching in multiple positions

Current Mobility Workshops

Who our Mobility Workshops are for

Book Your Mobility Workshop

We want to pair up with facilities like yours! Those that are already interested in improving their lives through nutrition and movement. We want to work with people who are proactively trying to reduce and/or remove tightness and restriction throughout their bodies so that they can live longer, more pain free healthier lives. So it doesn’t matter whether you own a CrossFit Box, Yoga Studio, Fitness Center, Martial Arts Studio, or other, if you believe your membership would be interested in loosening up their bodies using total body functional movement, foam rollers, and massage balls, we’re here to help.

Please, fill out the form below, or select a day and time on our Calendar and let’s have a conversation about how we can help.

Please reach out to us below to schedule your Mobility Workshop