Applied Mobility

Your A-to-Z blueprint to learn the mobility ropes so you can move freely… all in a 7 module, self-paced program backed by a community of like-minded fitness enthusiasts.

Unlock your Mobility, Reduce Pain, & Prevent Injury...in just 5 minutes a day!

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steph dorworth

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We all have them. 

Those mornings when you wake up and your body feels like it’s at least 10 years older than you actually are. 

Sure, you feel a bit stiff and achy but that’s not going to stop you from heading to the gym…

Warm up? Yeah, a few minute stationary bike ride will do. 

You head over to the deadlift platform and start adding plates to the barbell. How many reps can your body handle today? 

You ignore that tight feeling in your muscles and continue adding plates to the bar. People are watching, right?

And then it happens.  Screeeeech!  

Uh-oh. You just locked up your back.

mobility program
mobility program

Over the weeks that follow, you’re likely feeling pain, muscle spasms, or even sharp pain with simple movements.

This was not the plan - you were trying to get stronger - not hurt yourself, right?! 

You try static stretching, ice, and medicine. They may help short-term, but you know they’re just bandaid solutions. And this scenario applies to any sort of exercise or physical activity! 

You’re sick of this problem. Trying to stay healthy and fit, but each and every injury makes you feel like you’re taking one step forward and two steps back.

You’re fearful of re-injury and are losing confidence in yourself. What now? So where did you go wrong? 

You may have missed these 3 key things:


You didn't do a warm-up, so your muscles were likely snoozing, tight, and cold therefore not allowing you to move freely.


You didn't listen to your body and adjust your workout by going lighter on a day you weren't feeling 100%.


You likely didn't have enough control to deadlift with proper form at the moment because your muscles were restricting you.

Guess what?

Your body doesn’t have to slow down as you age. Seriously!  

Remember those years when you could move freely? You weren’t worried about injuring yourself... you rarely felt super achy or stiff…

But society tells us that aches and pains are a normal part of aging. And if you get injured? Well you better rest up.   

As a result of these misconceptions you might have felt: pain, aches, muscle tension, injuries, low confidence, low self esteem, weakness, muscle imbalances, stress, and loss of identity. Not to mention much slower recovery times.

What if you could get that freedom of movement back? What if you could feel as good as you did when you were youngerWhat if you could be as active as you want to be?

Picture this: no more pain or flare-ups for days after your workouts. No more stress about potentially injuring yourself.

It’s time to start feeling confident in your movement again so you can move and recover like a pro.

mobility program
mobility program

Unlock your Movement 

with Applied Mobility


In this course, you’ll learn what mobility is and how to do it correctly. You’ll learn the importance of practicing mobility long-term and be able to share the benefits with those around you. By the end you'll be a mobility master moving freely!


You’ll connect mobility with common movements you do every single day without thinking. Squatting down to pick something up off the ground, washing your hair, or sitting down in a low chair? Believe it or not, those movements require excellent mobility!


Do you play tennis, swim, or practice another sport? I’ve created mobility workouts with your sports-specific needs in mind! And if you simply want to benefit from increased range of motion and a more efficient workouts...this program is for you, too!

mobility program hiking

Live a life you love

Mobility will allow you to do the things you love:

-Swing the kids around without limitations

-Wrestle with your dog like you're one yourself

-Dominate at the gym well into your 80's

-Hit the hiking trails on your next vacation

-Take your golf game to the next level with ease

What are you waiting for?

What Customers Are Saying

Jacqui H.

Nothing gets easier as we age, or after a prior injury, but with Applied Mobility you can take back time! This program is a no-brainer if you value your ability to move and do so pain-free which is something most of us take for granted. Don’t wait for an injury to say I should’ve done that.

Jenna L.

If you experience daily pain, this course will help greatly. I have a list of issues between back and neck pain as well as exercise induced soreness. This course has helped me to be able to improve my movement and recover more quickly. It provides a level of education that you would need to see a specialist for. Over the years, I’ve gotten some instruction from my chiropractors, but this is far more comprehensive and helpful. 

Natalie R.

These stretches and exercises really helped improve my mobility and it’s been improving my pain from piriformis syndrome. My bicep tendinitis is almost completely resolved now. I would highly suggest doing this course and the exercises. I set aside an extra 5 minutes before my weight lifting workouts to do the weekly exercises and I felt pretty loose and ready to lift during my sessions and haven’t had any new injuries since starting this!


the Applied Mobility course

Your A-to-Z blueprint to learn the mobility ropes so you can move freely… all in a 7 module, self-paced program backed by a community of like-minded fitness enthusiasts.

mobility course

A Sneak Peek at What's Inside

Unlock your Mobility, Reduce Pain, & Prevent Injury

Module 1 | Introduction
  • A loving butt kick from me - all you need to get results is 5 minutes a day...so you’ve really got no excuse not to work on your mobility.
  • A thorough overview of what’s included in the program and how to get the best results from your investment.
  • An invitation to join the exclusive community on Facebook where you can ask your questions and share your wins.
Module 2 | Movement Lessons
  • Learn why fixing muscle imbalances can balance your body, improve recovery, prevent future injuries, AND make you feel great at the same time! 
  • Are you making post workout recovery a priority? Find out why it’s vital.
  • Learn how to modify your exercise when you’re not feeling 100%.
  • Discover the three common movements you do everyday and why they require excellent mobility.
  • FREE Bonus Download: Anatomy Ebook - Learn basic bone anatomy, muscle anatomy, & joint actions (so that when I tell you it’s time to work your deltoids you’ll know what I’m talking about).
Module 3 | Your Current Baseline
  • Determine your current mobility baseline - where are you at right now?
  • A video tutorial that walks you through the 12 mobility tests to perform before you begin implementing mobility exercise into your routine.
  • Prioritize the areas of your body you need to work on first based on your test results.
  • Learn how often you should be testing your mobility levels to measure your progress.
  • FREE Bonus Download: How Much Does Your Mobility Suck? Your Testing Worksheet.
Module 4 | Mobility Workouts
  • Starter workouts for the spine, upper body, and lower body to ease you into mobility basics.
  • A 12-week mobility program that progresses from week-to-week.
  • 9 sports-specific mobility workouts applied for ballers, cyclers, dancers, lifters, racquet players, runners & hikers, swinging athletes, swimmers, and throwing athletes.
  • 3 longer flow workouts that are 15, 20, and 25-minutes long and transition seamlessly from one exercise to the next.
Module 5 | Maintenance
  • What to do after you’ve gained more mobility (& how to make sure you don’t lose it!)
  • The importance of strength training - athlete or not, you can benefit.
  • Learn about 3 different research studies that found evidence to support the positive correlation between strength training and mobility training.
  • Video Tutorial: Specific exercises to incorporate into your strength training workout.
Bonus! Module 6 | Mobility Tools
  • Discover how a foam roller can help you perform soft tissue massage on your own.
  • I’ll teach you how to use a massage ball to work on trigger points and smaller areas of your body.
  • Learn how to use a massage gun effectively for soft tissue percussive release.
  • PLUS: My favorite tool - The Mobility Stick. Perfect for those who want to take their mobility practice to the next level and have some fun while doing it!
  • FREE Bonus: Receive 10% off a mobility stick with my special discount code!
Bonus! Module 7 | Injury Recommendations
  • Mobility tips, exercise modifications, and training split recommendations for the most common injuries at each body part.
  • Tips for neck, shoulder, elbow, wrist, hand, upper back, lower back, hip, knee, ankle, and foot injuries.

When You Enroll Today Here's What You Get

-The Applied Mobility course ($2,999)

-Lifetime Support in Members-only Facebook community ($499)

-Lifetime Access to the Course and All Updates ($999)

-Bonus: Anatomy eBook ($99)

Whip out that calculator - that's a $4,596 value

But I'm giving it to you for just...


3 monthly payments of




Single payment of



Need help ordering or have questions?

Send an email to info@stephdorworth.com and we'll get back to you ASAP. 

mobility program

Lifetime Access

When you injure yourself, the price of just one visit to a physical therapist can be up to $350

With the Applied Mobility course, you’ll receive hours of lessons and workouts that will not only help to improve your mobility but also help you prevent injuring yourself in the first place.

How much money will you save in the long run?

Plus, a Special Invite

Join Applied Mobility to receive your invitation to the exclusive community on Facebook. This is where you’ll be able to ask questions, share your mobility progress, and learn more about keeping your body youthful and injury-free (fingers crossed!). 

Connect and network with other fitness-oriented folks just like yourself!

Don't just take my word for it...

Running is my absolute favorite way of relieving stress and before working with Steph, I couldn’t run for more than 5 minutes without extreme knee pain from my patellar tendonitis. Steph walked me through incredible mobility exercises and a plan to work up to longer runs. I am now able to run for 30 minutes at once with zero knee pain after. I can’t thank Steph enough for helping me recover from my tendonitis and get back to my favorite activity!

Christina Galbato

I Know What You're Currently Thinking...

I’d love to start exercising BUT I’m currently injured so I’ve gotta rest up.

Guess what my friend - motion is lotion. And movement while you’re injured can actually be helpful for recovery (if you know the correct way to modify your exercise). 

Once you enroll, check out Module 7 where I cover a whole range of movement tips for some of the most common injuries.  

I’m just getting old.. It’s inevitable that I’ll start getting injured.

Not necessarily! By implementing mobility exercise into your fitness routine you’ll be able to reduce your risk of getting injured. 

On top of that, everyday movements like squatting and standing up from low chairs - movements that typically become harder as we get older - will remain effortless for you when you have proper mobility in your body!

I don’t have any time to work out! I’m busy enough as it is!

Can you find 5 minutes a day? Then you have time to do mobility exercise! 

If you can find the time to watch Netflix or scroll on social media every day you can find a few minutes to do some movement. Sitting at a desk all day? Mobility is the perfect mid-day break.

5 minutes? Yeah right, you won’t see any improvement in just 5 minutes…

A short workout is 100 times better than no workout at all. Mobility exercise is superior to stretching work and only takes 5 minutes a day to start seeing results. Quality over quantity of exercise, my friend! 

For those who need a longer sequence though, I’ve got you covered in Module 4 with some longer flows and sports-specific add-on workouts!

But who the heck am I & why should I teach you about mobility?

If we haven’t met yet, Hi!

I’m Dr. Steph Dorworth, PT, DPT, MTC, BHSc, CSCS, CNC, CertPilates, Stick Mobility.

Before I transitioned into online coaching, I spent 7 years working as a Physical therapist, became a certified Pilates instructor and certified Stick Mobility Instructor, and was featured in over 30 publications as a fitness model and freelance writer - including Oxygen

Mobility has leveled up my life by helping me feel more in control of my body and avoid injury and I know it will change yours, too.

While I love working one-on-one with clients, I wanted a way to help a lot more people at once without the limitations of my time. That’s why I created the Applied Mobility program.

mobility program

If you’re tired of waking up everyday with aches and pains and feeling like your body is older than you are, I can help.

If you’re looking for a way to fast track your strength training results and increase efficiency when you workout, I can help. 

If you’re currently recovering from an injury or want to learn techniques to minimize your risk of future injury, I can help.

mobility program

I’m confident you’re going to absolutely LOVE Applied Mobility and that’s why I’ve backed it up with a 100% Money Back Guarantee!

If you purchase Applied Mobility, completed all the modules, and DON’T see an increase in your range of movement within the first 90 days I will happily give you a full refund. 

All I ask is that you send me photo proof that you completed the pre-testing at the beginning of the course and saw no improvements after completing the course.

Got Questions? I've Got Answers.

Ummm, is mobility even important?

Uhh, yes it is my friend! 

When you incorporate mobility exercise into your fitness routine you’ll be able to move more freely during the day and while being active. Being able to move more freely = better results faster minus the risk of injury. 

Mobility exercise is superior to simple, static stretching work because it also encompasses control and stability within your range of motion. 

Who is this course for?

I created this course for busy men and women who desire to feel better, move better, and be more active again. Everybody can benefit from mobility. Every BODY.

If you’re keen to stay stiff, locked up and at risk of injury...this course is NOT for you!

Is this course safe for people of all ages?

Anyone over the age of 16 years old can complete this course. Please consult your Doctor before beginning any new exercise program.

I'm a little tight on cash at the moment. Is there a payment plan option?


You can either pay upfront (best value) for $399 or make three monthly payments of $149 (most flexible).

Keep in mind that the average cost of one doctor’s office visit in the USA is around $296-350 so investing in a course like this for injury prevention is well worth it to save you medical expenses in the long run. The average cost of one medical injury? In the thousands once you add up visits, specialty visits, imaging, medication, etc..

How long will I have access to this course?

How does lifetime access sound? You can re-visit the modules as often as you like!

And if the course is updated in the future, you’ll automatically receive the newest version.

What skill level is this course appropriate for?

This program is for anyone at any skill level: beginner, intermediate, or advanced. 

For absolute beginners, you’re going to love Chapter 1 in Module 4 - the perfect starting point to ease you into your mobility practice.  

In the 12-week program we start off easy in week one and progress in difficulty each week, so you can advance your skills over time. 

And if you’re already pretty advanced in mobility techniques you’ll really enjoy the longer flows for an extra challenge. 

However, I believe it’s super important to also revisit the fundamentals to make sure your technique is on point!

How does this program work?

Upon purchase, you’ll receive instant access to the online course on Teachable (desktop and mobile-friendly).

Once inside, you’ll find 7 modules with lessons and video workouts. It also includes information about how to join the Facebook community. 

You’ll learn, assess, and then get moving!

Do I have to start the program immediately after purchasing?

No way! This is a self-paced program. 

You’ll have three learning and assessment modules to go through first. Then in module four, the workouts are presented to you. There are over 12 weeks of workouts, but you can begin them at any time. 

You can also rearrange the workouts, repeat workouts for more than one week, and be creative with the order in which you practice mobility. It’s totally up to you how you go through the content!

How long is this course? I'm busy enough as it is.

I created the course with busy people in mind, so you can go at your own pace! 

The lessons will take around 2 hours to complete. The self-assessment will take around 30 minutes to complete before and after the program. 

The workouts can be followed for 12-weeks minimum all the way up to 22+ weeks!

How long are the workouts?

The 12-week program includes 5-minute daily routines. If you’re looking for a longer workout, you can do two per day or choose one of the longer flows which are 15-25 minutes long.

Will doing mobility negatively impact my strength training or sports?


Mobility has actually been shown to improve the effects of your strength training. Mobility is the perfect warm-up to do prior to lifting as it will allow you to have a larger range of motion for your session. Mobility complements strength training, sports, or your favorite physical activity.

I'm currently injured. Can I still take the course?

Absolutely! Movement is important while you’re injured to help with your recovery. 

In module 7 of this course, you’ll learn how to strength train while injured and how to modify exercises temporarily. 

Disclaimer: Please always consult your Doctor before beginning a new training program if you’re currently injured.
Still got questions?

Contact my team directly at info@stephdorworth.com. We’ll get back to you ASAP! 

mobility program

Greater range of movement, pain relief, & injury prevention techniques are just a click away!


Workout Videos


Main Exercises


Bonus Exercises

Did I mention that... 

  • Each video is voiced with exact execution instructions  -no more craning your neck at the screen to see what’s happening!
  • Recommended reps are prescribed for each exercise for effectiveness, but also keeping your precious time in mind.
  • There are up to 22 weeks of mobility workouts - that's 6 months worth of fresh content!

Ready to Increase your Mobility?


3 monthly payments of




Single payment of




Need help ordering or have questions?

Send an email to info@stephdorworth.com and we'll get back to you ASAP.