Mobilize and Move! (1/24/2022)

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 + Thoracic Reach
  • Dead Bugs
  • Rock and Rollers

Quadruped Mobility

A.  2 x 20 s. each

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

B. 2 x 20 s. Each 

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

C. 2 x 20 s. Each

  • Pigeons + T-Spine Ext. (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 
  • Toe Sweep
  • Quad Pull + Opp. Arm Reach
  • Airplanes + Reverse Lunge (L/R)

B. 2 x 20 s. Each

  • Open the Gates
  • Windmills
  • Close the Gates
  • Punters
  • World’s Greatest Stretch 

Total Body Strength 

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

  • Iso Squat Hold + Reps
  • Bear Crawl Position Taps
  • Reverse Lunge + Knee Drive (R )
  • Push-Up + Lateral Crawl
  • Reverse Lunge + Knee Drive (L)
  • Jumping Jacks/Run in Place

B. Core Finisher:

2 x 20 s. Each (No rest between exercises)

  • RKC Plank w/ Feet Marching
  • Side Plank + T-Spine Reach
  • Reverse Crunch w/ Hip Drive
  • 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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