Start
4 theory lessons that explain the method, so you know what you are doing from the first session.
Programs
Online mobility training based on Functional Range Conditioning (FRC). You train at home with recorded sessions, do a short joint routine every day and join a live session once a week.
What the program is made of
Module 1, for beginners
12 weeks, 3 sessions a week, about 45 minutes per session.
Module 2, intermediate
Another 12 weeks that build on Module 1.
Daily joint routine (CARs)
About 15 minutes a day. CARs (controlled articular rotations) are slow, controlled circles that take each joint through its full range.
Weekly live session
Once a week, live online. You ask questions and we correct your technique.
Equipment
A broomstick, 2 yoga blocks and a mat.
Packages and prices
Module 1
USD 550
Start (4 theory lessons); Module 1, 12 weeks, 3 sessions a week of about 45 minutes; daily joint routine; weekly live session.
Choose Module 1Full program, Module 1 + 2
USD 750
Start (4 theory lessons); Module 1, 12 weeks; Module 2, 12 weeks; daily joint routine; weekly live session.
Choose the full programCoaching 1:1
USD 1250
three months of one-to-one coaching with Przemek Rak.
Choose Coaching 1:1Choosing a package opens the booking page, where you book a free call about it. You can also email info@pr-mobility.com with the package name in the subject. There is no online payment on this website: once we agree on a package, we send you an invoice.
Educational coaching. Not medical advice. Consult your doctor before starting any exercise program.
How we work together
Free call
Book a free 30-minute online call. We ask a few short questions about your day, how you sit and move, and what you have tried so far.
Choose a program
Together we pick the package that fits your level and your goals.
Train
You train three times a week with the recorded program. Once a week you join the live session, where we correct your technique.
Who it is for
- Adults who work and spend most of the day sitting
- People whose stiffness keeps coming back, even though they have paid for massages or online workouts
- Beginners with no training experience
- People who can set aside three sessions of about 45 minutes a week
Who it is not for
- People with acute pain who have not seen a doctor yet. Get a medical consultation first.
- People looking for medical help. Our programs are training and education.
- People who want a quick fix in one or two sessions. A program runs for 3 to 6 months.
Questions
I have no training experience. Can I do this?
Yes. Module 1 is for beginners and starts from the basics.
Do I have time for this?
You need three sessions a week of about 45 minutes. The daily joint routine takes about 15 minutes.
Is it safe if I'm in pain?
If your pain is acute, see a doctor first and start training once you have had that consultation. Our programs are training and education, not medical advice.
How much does it cost?
The prices are on this page. On the free call we choose the right package with you.
What equipment do I need?
A broomstick, 2 yoga blocks and a mat.
What do we work towards?
The goals of the program are sitting and standing more comfortably, getting up in the morning with less stiffness, a bigger range of motion and more control over your body. How fast this happens is different for everyone, and we do not promise a specific result.
Pick your package on a free call
The call is free, takes 30 minutes and happens online. We go through your situation and choose the program together.