A Look Back at the Creation and Impact of a Life-Changing Workout
In the world of fitness, trends come and go from countless fitness gadgets to Tae Bo, the industry continues to evolve, some good and not so good. Yet, among these shifting tides, few programs have demonstrated lasting (25+ yrs), quietly transformative power quite like my Seasonal Tactical Fitness Periodization (STFP) with a Mobility Day (10+ years) programmed into it. It has been life-changing for young and old alike. Young people need better hip, knee, ankle, and shoulder mobility for improved swimming, treading, and running performance. For the older generation, continuing to get after it with less or even no pain is also beneficial. Over ten years ago, this innovative routine began its journey—one rooted in necessity, curiosity, and the simple desire to move through life with less pain. Today, Mobility Day stands as a testament to the enduring importance of recovery, flexibility, and proactive self-care. This is reflected in every updated workout plan, from Military / Police/Fire Fighter programs to Special Ops, STFP, Tactical Fitness 40+ series, and The Ageless Athlete (50+).
Born Out of Necessity
The story of Mobility Day is rooted in my own fitness journey as I aged into my 40s. As a former high school/college contact sport athlete and former Navy SEAL, I have seen my share of aches, pains, and injuries. Now, as a tactical fitness coach, certified trainer (CSCS), and fitness author, I focus on evolving with each decade of training and have been doing so for over 40 years. I am no stranger to intense workouts and the aches that follow. But as the years and miles accumulated, the aches and pains of previous decades started revisiting me so much so that I thought I was done with running in my mid-40's.
It was in this context, a little over a decade ago, that Mobility Day was born. I found myself grappling with the gradual creep of stiffness, soreness, and nagging pains during a running cycle that made my hips feel like they were bleeding. I realized that while my workouts challenged my strength and stamina, what was missing was a dedicated time for healing—a space in my week for gentle movement, stretching, and mindful recovery. After a few spin classes and yoga classes, I was getting on the right track, BUT not quite there. In fact, if you think about it, Mobility Day was created as if a spin class and yoga class had a baby. 5 minutes of non-impact cardio + 5 minutes of stretching, massaging, and foam rolling sections of the body, each set for 4-5 sets = Mobility Day.
The original Mobility Day was a collection of movements, stretches, and restorative practices I started to implement, first for myself, and then for my students.
Mobility Day Creation
Early on, Mobility Day wasn’t a formally named day or routine. It was my answer to my body’s complaints. I began incorporating this day into a rigorous training regimen, adding deliberate recovery days and experimenting with yoga-inspired flows, dynamic stretching, foam rolling, and joint mobility drills. The effect was almost immediate (3-4 weeks), aches began to subside, range of motion improved, and, remarkably, pain faded away. Walking out of the gym without feeling any pain was something I never expected, but it's a reality I've noticed.
Recognizing the profound impact on my personal well-being, I began sharing the approach with others. I encouraged older and younger clients—athletes, military hopefuls, and everyday warriors alike—to listen to their bodies and embrace the power of active recovery. This was not about abandoning hard work, but supporting it, allowing the body to rebuild, adapt, and ultimately thrive. What used to be something I had to do is now my favorite workout to do each week - sometimes twice a week.
As word spread and results spoke for themselves, Mobility Day took on a life of its own. What started as an improvised solution became a formalized, weekly ritual—one that was eagerly anticipated rather than dreaded. For many, it became the favorite day of their training week as well.
The Anatomy of Mobility Day
So what exactly is Mobility Day? At its core, it is a structured recovery session focused on improving joint health, increasing flexibility, and easing muscle tension. It is less about burning calories or building muscle, and more about creating the conditions for all other physical progress to occur. Typical elements include:
5 minutes of cardio movement (bike, row, elliptical, swim, row, walk)
5 minutes of stretching, massage tools, and movement
· Dynamic Warm-Ups: Gentle movements to lubricate the joints and prepare the body for deeper stretches.
· Active and Passive Stretching: A blend of movement-based and static holds to lengthen muscles and connective tissue.
· Myofascial Release: Using foam rollers, balls, or manual techniques to break up adhesions and release knots.
· Mobility Drills: Functional exercises and stretches of the range of motion targeting hips, shoulders, ankles, knees, and spine to enhance range of motion. We call this section “Basketball Court Yoga”.
· Breathwork: Integrating controlled breathing and mental focus to reduce stress and foster recovery. Typically, a Wim Hof breathing routine lasts 10-15 minutes.
The genius of Mobility Day lies in its adaptability. Athletes can tailor it to their needs, intensity, and unique trouble spots. Whether you are a runner nursing tight calves, a lifter with aching shoulders, or someone who simply spends too much time sitting, Mobility Day has something to offer.
Life-Changing Results: Stories and Impact
Over the years, testimonies have poured in from all corners of the fitness world. For many, Mobility Day was the missing piece in their training puzzle—the reason nagging injuries finally healed or why progress that had plateaued suddenly resumed. The program has helped swimmers rediscover shoulder health, runners reclaim limber hips, and office workers shake off the aches and pains of sedentary routines. Motion is Lotion!
My own journey starts with the relentless pain of aging and training hard, to experiencing true, sustained relief. I have often remarked that, over a decade since Mobility Day’s inception, I feel as pain-free as I did in my youth.
Evolution and Expansion
Looking back over a decade, the journey of Mobility Day is not just about one man’s workout routine, but a movement in itself. It is an invitation to treat one’s body with respect, to listen to its signals, and to recognize that strength is built not just through exertion, but also through restoration.
As Mobility Day enters its second decade, its relevance is greater than ever. In a world that often rewards relentless hustle, Mobility Day is a reminder that true progress is made by balancing effort with care. It is a simple practice with profound results—a weekly (or bi-weekly) commitment that, for many, has led to a life free from pain and full of movement.
We Made Mobility Day Even Better!
Top off your mobility day with "Basketball Court Yoga". Now is the time to redefine what your body can achieve. Stretch past old limits and step into a future where maximum flexibility and injury prevention are not just goals but realities. Don't let muscle stiffness hold you back any longer. Take control of your training journey and invest in your future success with the "Never Quit Stretching Video" for just $19.95.
The Never Quit Stretching – Basketball Court Yoga Video is the perfect companion to mobility days in any of Stew Smith’s training plans. You will also receive a written description with pictures of the stretches to assist in learning the movements. Plus, extra stretch ideas you can add to build your own version of “basketball court yoga.”
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The Tactical Fitness Over 40 Series Introduces What We Call Mobility Day!
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