Mobilize and Move! (12/27/2021)

The following is roughly an hour long workout that seeks to mobilize muscles from your ankles to your shoulders and everything in between. After about 45 minutes of mobility and stretching, the workout concludes with 10-15 minutes of full body strength work. 

**If you have chronic health concerns, please consult with your doctor before trying any of the following, to make sure that exercise is right for you! **


Supine Mobility- 2 x 20 s. Each

  • Deep Breathing (1x)
  • Knee to Chest w/ ankle rolls
  • Can Openers (L/R)
  • Semi-Circles (L/R)
  • Glute Bridge + T-Spine Reach
  • Dead Bugs
  • Rock and Rollers

Quadruped Mobility

A.  2 x 20 s. each

  • Hip Circles (L/R)
  • Hockey Stretches (Tall/Low)
  • Fire Hydrants (L/R)
  • ½ Kneeling Adductor Stretch

B. 2 x 20 s. Each 

  • Cat/Cows
  • T-Spine Extensions (L/R)
  • “Where’s My Shoes”
  • ½ Kneeling Arm Circles (L/R)

C. 2 x 20 s. Each

  • Hip Rolls
  • Pigeons (L/R) Static Hold
  • Push-Up Position Spiders (L)
  • Bird Dogs (L/R)
  • Push-Up Position Spiders (R )
  • Downward Dog

Standing Mobility

A.  2 x 20 s. each

  • Knee Hug on Toe
  • Quad Pull + Opp. Arm Reach
  • Punters
  • Reverse Lunge + Twist

B. 2 x 20 s. Each

  • Open the Gates
  • Toe Sweeps
  • Close the Gates
  • Windmills
  • Body Weight Squats
  • World’s Greatest Stretch + Neck Roll

Total Body Strength 

A. 2 x 20 s. ON/ 10 s. OFF

  • ISO Squat Hold + Reps
  • Jumping Jacks
  • Reverse Lunge + Knee Drive (L)
  • Seal Jacks
  • Reverse Lunge + Knee Drive (R )
  • Run in Place
  • PUP Tap Combo
  • Lateral Bear Crawls (2 steps out & back)
  • Cool Down Stretch

If this workout interests you, please e-mail: for details on how to receive more information on individualized workouts! 

Yours in Fitness and Health,


Your Final Reward Will Be Heartache and Tears, If You’ve Cheated the Guy in the Glass. 

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