Havent used this site for a while and i cant seem to get the search to find what im after which a reminder of how to remove rubstrips?!
Front doors (all Mk4's)
1, Firstly open the door slightly, just on the latch will do fine.
2, Get a short piece of wood, (something like a 2x2) and place it on the vertical front edge of the rub strip, almost parallel to the door skin but at a very slight angle.
3, With the heel of you free hand, give the end of the wood a sharp slap - imagine your getting the last bit of ketchup out of a bottle, that's how hard.
4, Your aiming to move the strip backwards along the door about 1½cm, so it may take two slaps.
5, Put the wood down and starting at one end, carefully waggle the door strip off the door, taking care around the centre clip - this is the one that is screwed on from the inside, all the rest fit into keyhole slots.
Note: on Coupes undo the visible torx screw on the rear edge of the door, and slide the strips backwards.
Rear doors (Mk4)
Employ the same process as above but the strips need to slide towards the front of the car (open the front door when you do this).
Rear ¼Panel (3dr)
Exactly the same as the front doors - the clips are different and the strip has to go back a wee bit further.
Inspect all the clips to make sure that they are all intact before refitting and replace as necessary. If you've bust the centre clip, then it's a door cards off time, my hamfisted friend.
Refitting - doors
Slide the strips into the keyhole slots and align in the correct position (ensure all clips are in their respective holes) and the give the centre clip a good whack with the hand to lock it down.
Just push it back onto the clips.