Restoration Sequences & Targeted Restoration

“Sometimes it’s not about pushing harder—it’s about releasing what’s holding you back.”

This section of the app is designed for one core purpose: to help your body restore balance, alignment, and ease of movement by addressing the areas that are most commonly tight, restricted, or overworked. These sequences don’t require heavy effort or high intensity—but they are foundational for sustainable strength and pain-free movement.

Restoration Sequences

The Restoration Sequences are designed to open and realign larger patterns of tension throughout the body. Think of these as full-system resets. They focus on integrated chains—like the entire back line of the body—to help release compensation in areas such as the knees, hips, spine, or shoulders. You’ll move through guided flows that gently open restricted areas while encouraging the body to reorganize around its most aligned structure.

These sequences are especially helpful for:

• People with chronic tension in the neck, shoulders, or lower back

• Those who feel tight and compressed from long periods of sitting or intense training

• Athletes needing prehab or cooldown work to stay injury-free

• Anyone recovering from overuse patterns or repetitive strain

Each sequence is designed to create space in one area while restoring function in another. For example, opening the calves and hamstrings (back line) often relieves deep tension in the front side of the body—helping with hip flexor tightness or even shoulder discomfort. It’s all connected.

As we often say at MBG, “Real strength begins with space.”

Targeted Restoration

Targeted Restoration drills down into very specific areas of the body—ideal for people experiencing pain, stiffness, or recovery plateaus in isolated regions. These practices can be done solo and repeated regularly to help restore proper movement and relieve discomfort.

You’ll find highly focused sessions like:

• Plantar fascia release for foot pain and tension that travels up the chain

• Shoulder stability work to help reduce pinching or clicking in overhead movements

• Elbow and wrist strengthening for those dealing with tendonitis or grip-related overuse

• Neck decompression and gentle spinal resets for postural stress or tech neck

These are especially effective for:

• Anyone recovering from a nagging injury

• Coaches looking to understand movement dysfunction

• Lifters or desk-bound professionals with localized pain or tightness

• Runners and jumpers with foot, knee, or shin pain

• Yogis or movers who feel “stuck” in a pose or position

“If you can feel it, you can change it.” These sessions help you do just that.

A Guided Approach to Feeling Better

Whether you choose a full Restoration Sequence or a Targeted drill, the goal is the same:
To give your body what it actually needs—not just what it can push through.

These are ideal to use as:

• Morning openers

• Midday resets

• Warm-ups before loading

• Cooldowns after training

• Standalone recovery sessions on rest days

Each session is purposeful, educational, and designed to help you reconnect with your body in a deeper way.