Mobilite

The Mobility class at Dune Training is your active recovery and flexibility session. At 60 Avenue Mohammed V, Gueliz district, Marrakech, this 60-minute class in groups of 12 max is the essential complement to your intense training days. If you train hard, you need to recover smart, and this class is how you do it.

We start with 5-8 minutes of breathing and gentle activation. Lying on your back, you do 10 deep diaphragmatic breaths (4 s inhale, 6 s exhale) to activate the parasympathetic system and calm the nervous system after a week of hard sessions. Then gentle floor movements: spinal rotations, lateral bends, and pelvic tilts to re-establish movement quality.

The main block lasts 45 minutes and splits into three structured parts. First, myofascial release (15 min): foam roller work on quads, hamstrings, glutes, lats, and calves (1-2 min per area, slow rolling with pauses on tight spots). Then lacrosse ball on tension points of the foot, deep glutes (piriformis), and pecs. The coach shows you how to identify trigger points and apply the right pressure without overdoing it.

Next, joint mobility (15 min): we work each joint with controlled, specific movements designed to improve your usable range. Ankles: knee-to-wall dorsiflexion (3x30 s each foot). Hips: 90/90 stretch, pigeon pose, frog stretch, deep squat holds. Thoracic spine: rotations with foam roller, extensions, thread the needle. Shoulders: passive bar hang (30-60 s), sleeper stretch, internal and external rotations with resistance band.

Finally, active stretching and PNF (15 min): we use the contract-relax technique to gain range of motion faster than passive stretching alone. You contract the muscle for 5 seconds, release, and go deeper into the stretch for 30 seconds. We apply this to hamstrings, quads, hip flexors, and pecs. This is the most effective evidence-based method for gaining flexibility quickly and keeping it.

This class is open to all levels and recommended for everyone regardless of your sport or experience. If you do HYROX, CrossFit, Powerbuilding, or Iron Muscle at Dune Training, good mobility lets you train harder, longer, and without injury. It is also a great starting point for beginners who need to build range of motion before adding load to their movements.

Bring comfortable clothing (leggings or joggers, loose t-shirt), your water bottle, and socks (we often work barefoot or in socks on the mats). We provide foam rollers, lacrosse balls, resistance bands, yoga mats, and all the tools you need for a complete recovery session.

Sessions available multiple times per week at Dune Training, 60 Avenue Mohammed V, Gueliz, Marrakech. Check the schedule and book your spot. Your body will thank you after every session. First time? Message us on WhatsApp or come directly to the studio to reserve your place.