In Program Design Mobility, what are the typical parameters for movements, repetitions, and holds?

• A. 3-5 movements, 8-12 reps, 1-second holds
• B. 2-4 movements, 5-10 reps, 2-second holds
• C. 1-2 movements, 15-20 reps, 3-second holds
• D. 4-6 movements, 20-30 reps, 0.5-second holds

Answer: (B)

In mobility programming, the focus is on improving control and range with a concise, well-structured set of movements. You want enough variety to cover key joints, enough reps to reinforce technique, and a brief end-range hold to recruit length and stability without fatiguing the system.

The best fit is two to four movements, five to ten reps, and about a two-second hold. Two to four movements give you targeted coverage of the major areas without turning the session into a long circuit. Five to ten repetitions strike a balance between practicing control and allowing the nervous system to learn the movement without overdoing it. A two-second hold at end-range provides meaningful time under tension to promote tissue lengthening and joint stabilization, while keeping the session manageable and safe.

The other options would tilt the stimulus away from mobility mastery: more movements or higher reps can turn it into endurance or general strengthening, while longer holds or very short holds change the emphasis on stretch timing and stability.