Mobilize and Move! (10/11/2021)

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 + Marches
  • Dead Bugs
  • Rock and Rollers

Quadruped Mobility

A.  2 x 20 s. each

  • Hip Circles (Both Directions) (L/R)
  • T-Spine Extensions
  • Hip Rolls
  • Cat/Cows

B. 2 x 20 s. Each 

  • Hockey Stretches (Tall/Low)
  • “Where’s My Shoes”
  • Pigeons +T-Spine Extension (L/R)
  • ½ Adductor Stretch (L/R)
  • ½ Kneeling Arm Circles (L/R)

C. 2 x 20 s. Each

  • Fire Hydrants (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 Sweeps
  • Quad Pull + Opp. Arm Reach
  • Figure 4’s
  • Front Lunge + Twist 

B. 2 x 20 s. Each

  • Open the Gates
  • Windmills
  • Close the Gates
  • Punters
  • Alternating Lateral Lunges
  • World’s Greatest Stretch + Neck Roll

Total Body Strength 

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

  • Reverse Lunge + Knee Drive (L)
  • PUP Tap Combo
  • Reverse Lunge + Knee Drive (R )
  • Lateral Bear Crawl
  • Lateral Lunge + Curtsy Lunge (L)
  • Run in Place/Jumping Jacks/Seal Jacks
  • Lateral Lunge + Curtsy Lunge (R )
  • Toe Touches + Reverse Crunches

+ 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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