One plan, three sessions a week
You follow a fixed program: three sessions a week, about 45 minutes each, in a set order. You stop guessing which exercise from Facebook or reels to try next.
Online mobility training · FRC system
Get your joints moving again, with a plan you can follow
Online mobility training for adults who sit a lot and keep running into the same stiffness in the hips and lower back. You get a set program, a daily joint routine, a weekly live session where we correct your technique, and the option of 1:1 coaching.
The first call is free, online and takes 30 minutes.
Why this system
Strength in your full range of motion
FRC (Functional Range Conditioning) teaches your joints to control the whole range they can move through. Passive stretching turns into active strength. The aim is a lasting change in how you move, built by your own training.
Someone checks your technique
Once a week there is a live online session. You show how you do the exercises and we correct them on the spot.
Why the stiffness keeps coming back
You may have tried a few things already: single exercises from Facebook and reels with no plan behind them, or a massage that helps for a day or two. Then the body goes back to its old habits. Long hours of sitting, a stiff start to the morning, the same ache in the lower back.
Our programs replace that chaos with one plan you follow three times a week, and a weekly session where someone looks at how you move.
How it works in 3 steps
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.
Programs and prices
Module 1
USD 550
Start (4 theory lessons), then Module 1: 12 weeks, 3 sessions a week of about 45 minutes. Daily joint routine and the weekly live session.
Choose Module 1 info@pr-mobility.com
Full program, Module 1 + 2
USD 750
Start, Module 1 and then 12 more weeks in the intermediate Module 2. Daily joint routine and the weekly live session.
Choose the full program info@pr-mobility.com
Coaching 1:1
USD 1250
Three months of one-to-one coaching with Przemek Rak.
Choose Coaching 1:1 info@pr-mobility.comChoosing 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.
Educational coaching. Not medical advice. Consult your doctor before starting any exercise program.
Who we are
PR MOBILITY LIMITED is the company behind the online programs of mobility coach Przemek Rak. Przemek designs the programs, runs the weekly live sessions and does the 1:1 coaching.
More about usQuestions
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.
Start with a free call
The call is free, takes 30 minutes and happens online. We talk about how you move and which program fits you.