jeffroizen-web

## mobility-guide.html
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<title>Mobility Protocol — Daily 10 min</title>
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    font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", Arial, sans-serif;
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## mobility-protocol.md

      
        
          
            
              
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                jeffroizen-web
                / mobility-protocol.md
            
            
              Created
              April 18, 2026 17:07
            
          
        
      
        

      
      
    Mobility Protocol — Daily 10 min

Purpose: Maintain useful range of motion under load. Not yoga-flexibility — targeted mobility for the 4 joints that bottleneck triathlon performance.
Frequency: Daily, ideally morning OR post-workout (warm muscles preferred).
Total time: 10-12 min for the first 2 weeks; 7-8 min once you flow through it.
Equipment: Foam roller (optional but recommended), mat, wall.
Cues: Slow. No bouncing. Breathe through holds — exhale into the stretch. If a stretch hurts (sharp pain, not discomfort), back off.
	<!DOCTYPE html>
	<html lang="en">
	<head>
	<meta charset="UTF-8">
	<title>Mobility Protocol — Daily 10 min</title>
	<meta name="viewport" content="width=device-width, initial-scale=1">
	<style>
	body {
	font-family: -apple-system, BlinkMacSystemFont, "Helvetica Neue", Arial, sans-serif;
	max-width: 960px;