What it is
Movement & Mobility is a library of guided routines for warming up, cooling down, and improving how well you move. There are 14 guides, each built as a sequence of movements you can follow along with.
A guided player takes you through a routine movement by movement, with timing, so you're not guessing how long to hold something or what comes next. It also hooks into your training, so a warm-up or cool-down can sit naturally at either end of a workout.
What it does
A library of routines
Fourteen guided routines covering warm-ups, cool-downs, and general mobility.
A step-by-step player
Follow each routine one movement at a time, with timing handled for you.
Built into your workout
Bookend a session with a suggested warm-up or cool-down without leaving your flow.
For every level
Clear enough for a complete beginner, useful enough for anyone who skips mobility and shouldn't.
How it works
- 1
Open Movement & Mobility from the Train tab.
- 2
Pick a routine — a warm-up, a cool-down, or general mobility.
- 3
Start the guided player and follow along, movement by movement.
- 4
Or let Atlas suggest a warm-up before a workout and a cool-down after.
Good to know
- A few minutes of the right warm-up makes the working sets that follow feel better and safer.
- Cool-downs are the easiest thing to skip — and one of the easiest to actually do when they're guided.