Dr. Caitlin Sembach

Dr. Caitlin Sembach

logo

The Mobile Method: Neck and Shoulders

Build Mobility That Powers Your Day!

The Mobile Method: Neck and Shoulders is a 6-week, targeted mobility and rehab program designed to restore optimal function to your neck and shoulders. Whether you're dealing with chronic stiffness, unwarranted soreness, or movement limitations that affect your training or daily life, this system blends evidence-based mobility work, stability drills, and corrective exercises to help you move better, feel stronger, and perform at your best. Restore movement. Rebuild strength. Relieve pain.
Goal:
Mobility
Functional, Warm Up, Stretching, Shoulders
6 weeks program 4 days/week 30-45 mins
Level:
All Levels
Goal:
Mobility
Functional, Warm Up, Stretching, Shoulders
6 weeks program 4 days/week 30-45 mins
Level:
All Levels
cover image

About the program

The Mobile Method: Neck and Shoulders is a 6-week, targeted mobility and rehab program designed to restore optimal function to your neck and shoulders. Whether you're dealing with chronic stiffness, unwarranted soreness, or movement limitations that affect your training or daily life, this system blends evidence-based mobility work, stability drills, and corrective exercises to help you move better, feel stronger, and perform at your best — pain-free. We're filling the gap between fitness and recovery one day at a time! This program builds progressively to help you retrain movement patterns, reduce tension, and improve recovery time, all while supporting your active lifestyle or return to training. Restore movement. Rebuild strength. Relieve pain.

    Workouts

    Week 1 Day 1
    Week 1 Day 1
    5.0
    Warm Up, Stretching, Home, Upper Body, All Levels, Mobility
    Week 1 Day 2
    Week 1 Day 2
    5.0
    Upper Body, All Levels, Stretching, Mobility, Home, Functional
    Week 1 Day 3
    Week 1 Day 3
    5.0
    Stretching, Functional, All Levels, Upper Body, Mobility, Home
    Week 1 Day 4
    Week 1 Day 4
    5.0
    Stretching, Mobility, Upper Body, Warm Up
    Week 2 Day 1
    Week 2 Day 1
    5.0
    Stretching, Upper Body, Functional, Mobility, Home, All Levels
    Love this app!!! Every workout is challenging and I've had amazing results.
    Carrie
    Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
    Laura
    Clear, strightforward, focused workouts that are enjoyable and effective.
    Jess

    App Features

    Reminders
    Set workout reminders to stay on track!
    Tracking
    Track your progress and share it to Instagram
    Notes & Logging
    Track your weights, time, and reps. Take notes to capture your thoughts when working out
    Streaks
    Make sure you stay on track with your goals
    Favorites
    Save your favorite workouts with one tap
    Lifetime Access
    Once you purchase, you own the program forever!
    /images/landing/features/reminders.pngframe
    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
    avatar

    About Dr. Caitlin Sembach

    Chiropractor, Health Coach

    Hi, I'm Dr. Cait and I work in Virginia Beach. I am an avid weight lifter for my own overall health! I saw the need for a workout program that finally emphasized both moving functionally AND exercising - so I created my own!

    Get support & accountability from our amazing community

    Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Dr. Caitlin will be right there to cheer on you.

    Bonus material

    Additional bonus content

    Frequently asked questions

    What makes Playbook different? How do I know it will work for me?
    If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.
    I'm a beginner, is Playbook for me?
    No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
    Do I need to purchase equipment?
    It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.

    24/7 customer support

    support@playbookapp.io
    In-app chat support

    Stay in touch and get exclusive insights, special offers & more

    We only send emails occasionally and we respect your privacy
    POWERED BY PLAYBOOK