Mobilize and Move! (1/17/2022)

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 + March
  • Dead Bugs
  • Rock and Rollers

Quadruped Mobility

A.  2 x 20 s. each

  • Hip Circles (L/R)
  • Cat/Cows
  • Fire Hydrants (L/R)
  • “Where’s My Shoes”

B. 2 x 20 s. Each 

  • Hockey Stretch (Tall/Low)
  • T-Spine Extensions (L/R)
  • Hip Rolls
  • ½ Kneeling Arm Circles (L/R)

C. 2 x 20 s. Each

  • Pigeons + Static Hold (L/R)
  • ½ Kneeling Add. Stretch + T-Spine (L/R)
  • 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 
  • Punters
  • Quad Pull + Opp. Arm Reach
  • Toes in Toes Out
  • Figure 4’s

B. 2 x 20 s. Each

  • Open the Gates
  • Toe Sweeps
  • Close the Gates
  • Lateral Lunge + Lift Off (Alt.)
  • World’s Greatest Stretch + Neck Roll

Total Body Strength 

A. 3 x 20 s. ON/ 10 s. OFF

  • Lunge Matrix (L)
  • Push Up Position Tap Combo
  • Lunge Matrix (R )
  • Side Plank w/ Top Leg Abduction

B. 3 x 20 s. Each (No rest between exercises)

  • Lateral Bear Crawl (2 steps each)
  • RKC Plank
  • Reverse Crunch
  • 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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