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Mobility Flow

FlexibilityBeginner

Joint-by-joint mobility routine to improve range of motion and reduce stiffness. Ideal as a warm-up or stand-alone session on rest days.

⏳ 20 min💪 9 exercises🔥 50 cal💔 hip flexors, spine, shoulders, ankles, hamstrings
mobilitywarm-uprecoveryno equipment

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Exercises

  • Neck Circles
    Duration: 1:00
    10 slow circles each direction
  • Arm Circles
    Duration: 1:00
    15 forward, 15 backward, small to large
  • Shoulder Pass-Through
    Duration: 1:30
    15 reps with a band or dowel
  • Cat-Cow Stretch
    Duration: 1:30
    10 slow rounds synced with breath
  • Hip Circle
    Duration: 1:30
    10 each direction, wide stance
  • Deep Squat Hold
    Duration: 2:00
    Sit in the bottom position, shift weight gently
  • World's Greatest Stretch
    Duration: 3:00
    5 each side — lunge, rotate, reach
  • Ankle Circle
    Duration: 1:00
    15 each direction, each foot
  • Foam Roll IT Band
    Duration: 1:30
    Slow rolls, pause on sore spots

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