MOBILITY EXERCISES

5 min - hip mobility, ground-based internal and external rotation.

10min - ground based, hip stretching and mobility

Frog stretch - hips, groin, inner thigh

Alternating downward calf stretch

Groiners - great for warm up or active recovery - groin, inner thigh, hips

Two exercise flow - downward dog into runners lunge

Ground based flow

Alternating arm raise for shoulder mobility

Body rocks - balance, core, and ankles

Childs pose to the side for obliques

Seated staggered arm sweeps

Downward dog

Seated staggered hip rotation

Childs pose regular

Kneeling hip rocks

Seated hip rotation

5 min - tabletop, ground-based mobility sequence perfect for your low back.

Grab some mobility sticks or broom sticks for a total body session in 5 min.

Wing Stretch - shoulders, chest, back

Most popular dynamic warm up/movement series - 5min

A-Frame Rotation - core, back, shoulders

Two exercise flow - warrior 2 into triangle

Breath & fold flow - repeat as many times as you need to bring air into your body & stretch

Hip hinge for hamstrings & low back - can also be a strength exercise

Kneeling thoracic rotation

Standing hip circles

Seated staggered hip drive

Modified downward dog (knees bent, heels up)

Tabletop hip circles

Childs pose for your lats - arms wide, thumbs up

Kneeling shoulder sweeps