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Performance RedefinedPerformance Redefined
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Mobility Screen 1-Day Workshop Registration

Mobility Screen 1-Day Workshop Registration

Mobility Screen 1-Day Workshop

Name (Registration) *
Name (Registration)
Workshop Registration

Mobility Screen 1-Day Workshop: $0.02

The workshop will be held at LOCATION and will take place TIMING/DATE. More details will be shared closer to the workshop date.

Participant Waiver and Media Release

In consideration of participating in the activities that are part of the Mobility Screen Workshop (“Course”), I hereby acknowledge and agree as follows:

  • I understand the activities I may perform while participating in the Course requires some degree of physical fitness, and thus I may experience some muscular discomfort or delayed muscle soreness as a result of participating.
  • I grant Performance Redefined permission to use my likeness in photos, videos, or other digital media for promotional purposes (including websites) without compensation. You agree that all such media is owned by the organization and may be edited or distributed, and you waive rights to inspect, approve, or claim royalties regarding the final, produced materials.
  • I understand the Course involves the risk of injury or death, and I voluntarily assume these risks.
  • I understand that Performance Redefined will not provide medical or health insurance coverage to me during any aspect of my participation in the Course. I hereby represent and warrant that I am and will be covered throughout the activity by a policy of accident and health insurance that provides coverage for injuries I may sustain by participating in the Course. I understand I may be required to show proof of insurance coverage prior to my participation in the Course.
  • I, individually, and on behalf of my heirs, successors, assigns and personal representatives, hereby agree to indemnify, defend and hold harmless Performance Redefined, and their employees, agents, and representatives, from any and all liability whatsoever for any and all damages, losses, or injuries (including death) I sustain to my person or property or both, including but not limited to any claims, demands, actions, causes of action, judgments, expenses and costs, including attorneys fees, which arise out of, result from, occur during, or are connected in any manner with my intentional and/or negligent conduct during my participation in the Course.
  • To the extent authorized by law, I, individually, and on behalf of my heirs, successors, assigns and personal representatives, hereby release and forever discharge Performance Redefined, and their employees, agents, and representatives, from any and all liability, loss, damage or expense, including attorneys fees, that they or any of them incur or sustain as a result of any claims, demands, actions, causes of action, damages, judgments, costs or expenses, including attorneys fees, which arise out of, occur during, or are in any way connected with my intentional and/or negligent conduct during my participation in the Course.
  • To the extent that I, individually, or my heirs, successors, assigns, or personal representatives bring a claim of any kind whatsoever against Performance Redefined, or their employees, agents, and representatives, I agree that this Waiver, Release and Indemnification Agreement is to be construed in accordance with the laws of the province of Ontario, and the federal laws of Canada, and that if any portion hereof is held invalid, the balance hereof shall, notwithstanding, continue in full legal force and effect. In signing this document, I hereby acknowledge that I have read this entire document, that I understand its terms, that by signing it I am giving up substantial legal rights I might otherwise have, and that I have signed it knowingly and voluntarily.
  • I understand and agree that any and all disputes against Performance Redefined arising out of or in connection with my participation in the Course shall be litigated only in courts located in the province of Ontario, Canada and in no other court, and I hereby consent to the jurisdiction of this court.
  • I certify the information I have provided to Performance Redefined in preparation for the Course is true and accurate.
  • I understand that I must abide by all the rules and policies set forth by Performance Redefined.
  • I understand that the rules and guidelines of the Course are intended to protect me and other participants from harm, to protect property from damage, and to make my learning experience enjoyable. I understand that my failure to abide by the rules and policies may result in my being denied admission to the Course or may result in my being dismissed from the Course.
I have read and agree to all terms in the section above *
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Mobility Screen 1-Day Workshop Waitlist

This workshop has reached capacity. If you'd like to join the waitlist to be notified if a seat opens or if other opportunities arise in you area, fill out the form below.

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Name (Waitlist)
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Although there are countless benefits to simply be Although there are countless benefits to simply being physically active, there are also many other benefits that are unique to the demands imposed and/or the performer’s execution.

Whether attempting to prompt a specific cardiorespiratory response, impose a unique demand on the musculoskeletal system, or facilitate motor learning, there will be times when HOW we exercise matters.

Reduce your risk of future low back injury by learning to control specific spine motions within a range of contexts. In other words, challenge yourself in many ways!

Circuit 1
Right leg back lunge w/ left arm load x 40s
Right arm plank to left arm hang x 40s
Left leg back lunge w/ right arm load x 40s
Left arm plank to right arm hang x 40s
3 Rounds

Circuit 2
Right leg back lunge w/ left arm load x 5s hold at bottom for 40s
Left arm hang with rotation x 40s
Left leg back lunge w/ right arm load x 5s hold at bottom for 40s
Right arm hang with rotation x 40s
2 Rounds

#makeexercisematter #injuryprevention #exerciseprinciples #movementhygiene #physicalliteracy #movementmatters #iaffwfi #iaffpeerfitness #performanceredefined #5minutesoffun #fittothrive
Incredible week in NYC with the IAFF at their Redm Incredible week in NYC with the IAFF at their Redmond Health and Safety Symposium / Barbera EMS Conference. 

From the oustanding speakers to the Fire Within 5k organized in collaboration with the American Cancer Society, the IAFF continues to lead through 'Excellence in Action'. 

It was an honour to be part of such a wonderful event. A big thank you to the IAFF for the opportunity to share new ideas on fire fighter wellness, program implementation, fitness testing, self care and more!

#RedmondBarbera23 #iaff #iaffwfi #iaffpeerfitness #firefighter #firefighterwellness #performanceredefined #fittothrive
Be active with whatever you have wherever you happ Be active with whatever you have wherever you happen to be.

There are endless opportunities to challenge yourself in every environment as long as you are willing to find them.

Tree climb to push-up x 3
Air squat x 20
5 rounds

#fitnessanywhere #exerciseeverywhere #beactive #moreactivemoreoften #movementhygiene #physicalliteracy #performanceredefined #exercisewithatree #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
A prospective study recently published in JAMA Onc A prospective study recently published in JAMA Oncology found that 1-2 minute bouts of vigorous physical activity such housework, carrying groceries, and playing with kids lowered participants' cancer risk by up to 32%.

The researchers from the University of Sydney followed the more than 22000 non-exercisers for 7 years and tracked their activity habits with wrist worn accelerometers.

Just 4.5 minutes of daily vigorous activity accumulated primarily in bouts lasting less than 1 minute was associated with an 18% reduction in total incident cancer risk and a 32% reduction in 13 cancers that have been linked to physical activity.

While exercise has been linked with additional benefits and further reductions in risk, these findings are extremely promising for cancer prevention efforts amongst individuals who are unable or unmotivated to exercise.

Every little bit counts!

#physicalactivityandcancer #beatcancer #fightcancer #beactive #moreactivemoreoften #smallstepsbigchange #everylittlebitcounts #movementmatters #5minutesoffun #iaffwfi #iaffpeerfitness #fittothrive
Try new things to build new habits. Learning to Try new things to build new habits. 

Learning to move in different ways and in different environments requires that we challenge ourselves to move in different ways and in different environments. 

Embed more opportunities to 'play' into your weekly routine. 

One arm snatch x 5 
Bearcrawl w/ dumbbell x 10 ( back + forward)
One squat to press x 5
Repeat on opposite side
3 rounds

#performanceredefined #learntomove #play #movementhygiene #physicalliteracy #exercisehabits #iaffwfi #iaffpeerfitness #fittothrive
Physical activity. Diet. Sleep. Mindfulness. Relat Physical activity. Diet. Sleep. Mindfulness. Relationships. The behaviors we adopt to support each of these areas will collectively influence our health and fitness outcomes. 

Prioritizing the things we want to accomplish without considering the path to get there (and to keep us there) will create limited opportunity for success. 

Build the habits that will allow you to chase the outcomes that are most important.

#habits #health #physicalactivity #movebetter #eatbetter #sleepbetter #breathebetter #connectbetter #bemoreactive #performanceredefined #iaffwfi #iaffpeerfitness #fittothrive
There is so much good that can be done in 5 minute There is so much good that can be done in 5 minutes. 

Don't let 'lack of time' be the reason why you weren't active today. 

Consistency is critical to building habits. 

High plank to pike (downward dog) x 5s hold; emphasize active shoulder and hip flexion

High plank to hip extension (upward dog) x 5s hold; emphasize active hip extension

High plank with overhead reach x 1 each arm; emphasize active shoulder extension

High plank with leg raise x 1 each leg; emphasize active hip extension

10 reps

#beactive #activeeverywhere #activeeveryday #noexcuses #overcomebarriers #performanceredefined #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
All exercise can be good.  But all exercise is not All exercise can be good.  But all exercise is not good for all reasons. 

For example... 

Aerobic exercise is recommended post concussion to facilitate the recovery process.  And while there are many ways to prompt the physiological response(s) that contribute to supporting brain health, each does not impose the same demands on the body (running, cycling and jumping rope can each impose an aerobic demand but are associated with different head accelerations) and thus each would be not provide the same benefit. 

Let your WHY inform your WHAT to make your exercise truly matter!

#makeexercisematter #exerciseworks #exerciseeveryday #findyourwhy #criticalthinking #exerciseforlife #worklifeplay #fordutyforlife #iaffwfi #iaffpeerfitness #performanceredefined #fittothrive
Spending more time in specific positions will give Spending more time in specific positions will give you access to and control of these positions when it matters most.

If end range hip flexion or a neutral spine curvature are important, spend time trying to actively control these positions.

This can clbe done by using exercises that involve no motion (e.g. isometric squat) and others that aim to restrict specific motions while performing something more dynamic (e.g. push-up with no low back motion).

Controlling positions is a precursor to controlling motions.

One arm row x 8/arm (control hip position)
Air squat x 30s (control hip and ankle position)
One leg push-up x 8/leg (control hip position)
Air squat x 30s (control hip and ankle position)
5 rounds

#makeexercisematter #movementmatters #strengthmatters #mobilitymatters #mobility #activemobility #fordutyforlife #performanceredefined #iaffwfi #iaffpeerfitness 
#fittothrive

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Video Library

  • PFT Certification Course – Exercise Selection Module Highlights
  • 4 Exercises to Increase Your Hip Mobility
Although there are countless benefits to simply be Although there are countless benefits to simply being physically active, there are also many other benefits that are unique to the demands imposed and/or the performer’s execution.

Whether attempting to prompt a specific cardiorespiratory response, impose a unique demand on the musculoskeletal system, or facilitate motor learning, there will be times when HOW we exercise matters.

Reduce your risk of future low back injury by learning to control specific spine motions within a range of contexts. In other words, challenge yourself in many ways!

Circuit 1
Right leg back lunge w/ left arm load x 40s
Right arm plank to left arm hang x 40s
Left leg back lunge w/ right arm load x 40s
Left arm plank to right arm hang x 40s
3 Rounds

Circuit 2
Right leg back lunge w/ left arm load x 5s hold at bottom for 40s
Left arm hang with rotation x 40s
Left leg back lunge w/ right arm load x 5s hold at bottom for 40s
Right arm hang with rotation x 40s
2 Rounds

#makeexercisematter #injuryprevention #exerciseprinciples #movementhygiene #physicalliteracy #movementmatters #iaffwfi #iaffpeerfitness #performanceredefined #5minutesoffun #fittothrive
Incredible week in NYC with the IAFF at their Redm Incredible week in NYC with the IAFF at their Redmond Health and Safety Symposium / Barbera EMS Conference. 

From the oustanding speakers to the Fire Within 5k organized in collaboration with the American Cancer Society, the IAFF continues to lead through 'Excellence in Action'. 

It was an honour to be part of such a wonderful event. A big thank you to the IAFF for the opportunity to share new ideas on fire fighter wellness, program implementation, fitness testing, self care and more!

#RedmondBarbera23 #iaff #iaffwfi #iaffpeerfitness #firefighter #firefighterwellness #performanceredefined #fittothrive
Be active with whatever you have wherever you happ Be active with whatever you have wherever you happen to be.

There are endless opportunities to challenge yourself in every environment as long as you are willing to find them.

Tree climb to push-up x 3
Air squat x 20
5 rounds

#fitnessanywhere #exerciseeverywhere #beactive #moreactivemoreoften #movementhygiene #physicalliteracy #performanceredefined #exercisewithatree #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive

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