Own Your Mobility

  1. 1

    • Welcome!

    • How To Use This Platform
  2. 2

    • 7min Gentle Lower Back Stretches

    • 14min Hip & Lower Back Stretches

    • 15min Morning Flow

    • 15min Full Body Flow 1

    • 15min Full Body Flow 2

    • 15min Hamstring Opening Flow

    • 15min Chest Opening Flow

    • 17min Hip & Lower Back Openers
  3. 3

    • What are C.A.R.s?

    • Neck CARs

    • Scapular CARs

    • Shoulder CARs

    • Thoracic CARs

    • Elbow CARs

    • Wrist CARs

    • Spinal CARs

    • Hip CARs

    • Knee CARs

    • Ankle CARs

    • Toe Mobility
  4. 4

    • Morning Routines: Starting Your Day Fresh

    • Evening Routines: Winding Down Your Day

    • 10-3-2-1-0 Rule

    • 5 Tips For Better Sleep Hygiene

    • 4 Tips For Building A Healthier Plate

    • 5 Tips For Practicing Mindful Eating

    • 5 Signs You're Not Moving Enough

    • 5 Tips For Increasing Incidental Activity

    • 15min Full Body Flow

    • 15min Morning Flow
  5. 5

    • Common Causes of Knee Pain & Helpful Treatments

    • Hip & Lower Back Openers

    • Lumbar Cat Cow

    • Spiderman Lunges

    • Knee CARs

    • Hip CARs

    • Mini Band Tempo Squats

    • Pigeon Stretch
  6. 6

    • Understanding WHY It's Important

    • Lifting Warm Up Routine (PDF)

    • Upper Body Warm Up Routine

    • Upper Body Cool Down Routine

    • Lower Body Warm Up Routine

    • Lower Body Cool Down Routine
  7. 7

    • Hamstring Mobility Workshop 14.05.2022

    • Spine Mobility Workshop 28.05.2022
  8. 8

    • Ankle Mobility

    • Hamstring Opening Flow

    • Hip & Lower Back Openers

    • Hip Flexor & Quadriceps Stretch Routine

    • Hip & Hamstring Stretch Routine

    • Hip & Hamstring Mobility

    • Hamstring Stretch Routine

    • Full Body Flow
  9. 9

    • Message from Steph 😘

      FREE PREVIEW

    • Strength, Cardio, Mobility & Stretching... TELL ME MORE!

    • Weekly Wellness Tracking Log (Printable PDF)

      FREE PREVIEW

    • Weekly Workout Planner (Prenatal)

    • Day 1 Mobility

    • Day 2 Mobility

    • Day 3 Mobility

    • Day 1 Stretch

    • Day 2 Stretch

    • Day 3 Stretch

    • Day 4 Stretch

    • Strength Training: Barbell Back Squat Tutorial

    • Strength Training: Barbell Bent Over Row Tutorial

    • Strength Training: Barbell Deadlift Tutorial

    • Strength Training: Barbell Forward Lunge Tutorial

    • Strength Training: Barbell Front Squat Tutorial

    • Strength Training: Barbell Inverted Row Tutorial

    • Strength Training: Barbell Lateral Lunge (Static) Tutorial

    • Strength Training: Barbell Rack Pull Tutorial

    • Strength Training: Barbell RDL Tutorial

    • Strength Training: Barbell Reverse Lunge Tutorial

    • Strength Training: Barbell Staggered Stance RDL Tutorial

    • Strength Training: Barbell Static Lunge Tutorial
  10. 10

    • Barbell Back Squat Tutorial

    • Barbell Bent Over Row Tutorial

    • Barbell Deadlift Tutorial

    • Barbell Forward Lunge Tutorial

    • Barbell Front Squat Tutorial

    • Barbell Inverted Row Tutorial

    • Barbell Lateral Lunge (Static) Tutorial

    • Barbell Rack Pull Tutorial

    • Barbell RDL Tutorial

    • Barbell Reverse Lunge Tutorial

    • Barbell Staggered Stance RDL Tutorial

    • Barbell Static Lunge Tutorial
  11. 11

    • Causes of Lower Back Pain & Management Plan

    • Weekly Schedule - Management Plan

    • Peanut Trigger Point Therapy

    • Spine Mobility (CARs)

    • Hip Mobility (CARs)

    • Glute Activation & Pelvic Magic

    • Gentle Lower Back Stretches

    • Hip & Lower Back Stretches

    • Hip Abduction Series
  12. 12

    • Causes of Neck + Shoulder Pain & Treatment Plan

    • Weekly Schedule - Management Plan

    • Neck CARs

    • Scapular CARs

    • Shoulder CARs

    • Cat Cow Variations

    • Book Openers

    • Block-Assisted Thoracic Spine Openers

    • 15min Chest Opening Flow
  13. 13

    • Daily Mobility Planner For Upper Back Stiffness

    • T-Spine Extension on Blocks

    • Thoracic CARs

    • Butcher's Block Stretch

    • Butcher's Block Cat Cow

    • Thread The Needle

    • Puppy Pose

    • Child's Pose With Shoulder Extension
  14. 14

    • Shoulder Specific Mobility

    • Spinal Flow 1 (Forward Folds)

    • Spinal Flow 2 (Gentle Back Bends)

    • Spinal Flow 3 (Rotation)

    • Upper Body Stretch Routine

    • 15min Chest Opening Flow

    • 15min Full Body Flow
  15. 15

    • Full Body Downdog Flow

    • Hip & Shoulder Flow

    • Hip Opening Flow Sequence
  16. 16

    • Hip CARs, External Rotation & Pancakes!

    • Hip CARs, External Rotation & Internal Rotation

    • Frog Variations + CARs, CARs, CARs

    • Inner Thigh Goodness

    • Straight Leg Raises & Long Lunges

    • Hip CARs, Splits & Squats

    • Pigeon & 90/90 Base Positions

    • Hip Abduction Strength + Isometric Movement Patterns

    • The Land of Froggers

    • Cossack Lunge + Variations

    • Hip Flexor Strength & Hip Abduction

    • Butterfly Base Position + Hip ROM Variations

    • Side Lying Hip Mobility

    • Clams, Frogs & Pancakes

    • Seated Butterfly & Froggers Work

    • Side Lying Leg Lifts & 90/90 Transitions

    • Building Towards Your Middle Split

    • Froggers Hip Love & Lateral Hip Strength

    • Butterfly & Bear Transitions

    • Quarantine Hip Mobility (CARs & Gentle Stretches)
  17. 17

    • Forward Folds & Lumbar Twists

    • Spinal Flow + Hamstring Death Bridge

    • Segmental Spinal Flexion & Extension

    • Hip Flexor & Hamstring Rocks

    • Downdog, Cat Cow & Pigeon Variations

    • Building Blocks For Your Splits

    • Pancakes For Breakfast, Lunch & Dinner

    • Lumbar Spinal Movement & Hamstring Lengthening

    • Lumbar Spinal Focus + Hamstring Strengthening

    • Building Toward Your Front Splits

    • Hip & Hamstring Strength + Length

    • Gentle Spinal Flow + Hamstring Cramp City

    • Segmental Spinal Work + Kinetic Stretching

    • Pelvic Tilts, Straddles & Pancakes

    • Posterior Chain Strengthening - Hip Extension & Hamstring Work

    • Front Splits & Hip Flexor Opening

    • Lumbar Spine & Hamstring Strengthening
  18. 18

    • Scapular CARs, Shoulder Axial Rotations & CARs

    • Shoulder Axial Rotations & CARs, Prone Swimmers

    • Shoulder Extension & Unilateral Shoulder Stability

    • Prone Shoulder Flexion & Stability

    • Thoracic Extension & Cactus Arms

    • Strict Shoulder Rotational Work

    • Chest Openers & Shoulder Internal Rotation

    • Shoulder Flexion, Swimmers & Stability

    • Shoulder Swimmers, Thoracic Extension & Shoulder Axial Rotation

    • Scapular CARs + Overhead Shoulder Ranges

    • Shoulder & Upper Back Strength - Extension & External Rotation Focus

    • Spinal Segmentation, Shoulder Swimmers & Extra Hip Work

    • Shoulder Axial Rotations + End Range Lift-Offs

    • Butcher's Block - Open Your Upper Back!

    • Shoulder Stability in Plank Positions

    • Supine, Side Lying & Prone Shoulder Work

    • CARs & Shoulder Extension Madness

    • Shoulder Internal Rotation Focused Class

    • Shoulder Internal Rotation & Thoracic Rotation

A Snippet of Steph's Work

Start your day right! 

Join our Wellbeing Ambassador Stephanie Cuvelier, Hong Kong-based Exercise Physiologist and Trainer, in a simple and quick full body mobility routine. 

A former Hong Kong 7s rugby player & national netball representative, Stephanie’s training focuses on holistic wellbeing and aims to help you understand the importance of a well-rounded approach to your health. 

There are also some great pointers on mental resilience and its impact on your physical health. So, clear some space at home, grab a mat or towel and join in to start creating healthier habits today!

Disclaimer: 
Information provided is just for general reference, and may not be suitable for everyone as each person may have different individual circumstances or health condition. Please consult your own doctor if necessary.

HSBC Life "Live Well" Series

Episode 1 – Full Body Mobility & Mental Resilience

Client Testimonials

Damien B.

I came to Steph looking to understand my body, take better care of it, optimise my performance as an athletic person approaching and passing 40. She's delivered above and beyond my very high expectations. In the past 2 years, what Steph and I have worked on together (the mental, psychological and emotional) is the kind of stuff that changes not just a person's body, but changes their life.

Alex L.

I didn't know how much I needed Calibrate until Steph taught me about what CARs were. The best thing about one of these sessions is when it finally ends. But like conquering mountains, the journey will change you forever!

Vivian F.

Steph’s online mobility library is a great supplement to any workout routine, regardless of what activity or sport you participate in. With a large range of mobility exercises that target each part of the body, her challenging, engaging, safe and informative classes will leave your body feeling stronger, open and free. Additionally, her attention to detail, dedication and care she shows towards each and every one of her students, even those with injuries or pregnancies, is amazing. I have seen a massive improvement in my own fitness routine ever since training with Steph just a few months ago. There is nothing better than the boost of excitement and motivation I get when going to her classes. To have her guide and inspire me through my fitness journey is a huge blessing and with the knowledge that she shares day after day, I know I am in great hands!

Stephanie C.

Steph is a very professional instructor. Her instructions are always clear and the exercises are always very effective. She always points out any misalignment and how to do the exercises properly. Highly recommend!

Nick M.

Steph's approach is to be rigorous, empathetic, and practices what she preaches.

Tash W.

The best! I've been training with Calibrate for the last 6 months and I love it! Steph has helped me in the final stages of rehab from a serious knee injury, and the classes have made a significant impact on how my body feels day-to-day. Definitely recommend!

Danette C.

Without Calibrate, I wouldn't have spent any time away from my desk on workdays (no exaggeration). Steph helped keep both my body moving and my mind sane. Despite the pandemic, I feel stronger and healthier than I ever have!

Iris L.

Stephanie is a miracle worker. Before training with her, I couldn't run without severe pain afterwards. Just one cycle of classes with Steph and I can now run multiple times during the week without any pain. I can't recommend Stephanie highly enough!

David L.

Having been a crossfitter for many years, I was unsure of what to expect from Stephanie's class. However, she was quick to identify my weak points - mainly my mobility - and she was able to provide me with several exercises to improve it. I certainly recommend her classes for anyone who is looking to strengthen his/her body or just to have a fun class to enhance overall wellness.

Jamila T.

Mobility exercises fixed hip tightness that years of physical therapy never did. I recommend this to everyone I know!