Mobilize and Move! (6/7/2021)

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! **

Session #20 (6/7/2021)

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
  • Glute Bridge + Thoracic Spine Reach
  • Dead Bugs
  • Rock and Rollers

Quadruped Mobility

A.  2 x 20 s. each

  • Hip Circles (Clockwise)
  • Hip Rolls
  • Hip Circles (Counterclockwise)
  • Hockey Stretches (Tall/Low)

B. 2 x 20 s. Each 

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

C. 2 x 20 s. Each

  • Pigeons (L/R)- Static Hold
  • ½ Kneeling Adductor Stretch
  • Push-Up Position Spiders (L)
  • Bird Dogs (L/R)- 2 s. holds
  • Push-Up Position Spiders (R )
  • Downward Dog

Standing Mobility

A.  2 x 20 s. each

  • Knee Hug 
  • Toe Sweeps
  • Quad Pull + Opposite Arm Reach
  • Airplanes
  • Reverse Lunge + Overhead Reach

B. 2 x 20 s. Each

  • Open the Gates
  • Punters
  • Close the Gates
  • Lateral Lunge + Lift Off 
  • Body Weight Squats
  • Windmills
  • World’s Greatest Stretch + Neck Roll

Total Body Strength 

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

  • Iso Split Squat Hold + Reps
  • Jumping Jack/Seal Jack/Run in Place
  • Iso Split Squat Hold + Reps
  • Straight Bear Crawl

B. 3 x 20 s. (NO REST!) 

→ 20 -30 s. Rest between sets

  • PushUp Position Tap Combo
  • RKC Front Plank
  • Reverse Crunch w/ Hip Drive
  • Cool Down Stretch

If this workout interests you, please e-mail: for details on how to receive the recording or to get on the mailing list for future live 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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