Full Body Mobility Routine (FREE DOWNLOAD)

Summary by Krater

A full-body mobility routine combining active mobility movements and stretches to improve range of motion without the high intensity of loaded mobility routines.

From the video

Answers: What is a good full-body mobility routine to do daily?

• Full-body mobility routine
• Active mobility movements
• Spinal rotations
• Shoulder mobility stretches
• Hip flexor and adductor stretches

Exercises

• Spinal Rotations · bodyweight · 5-10 reps per direction
• Passive Hang · pull-up bar · 30-60s
• Yuri Marmenstein's Band Routine · resistance band · 10 reps per arm
• Wrist Routine · mat · 10 reps + 10 seconds per position
• Butcher's Block · barbell and box · 30s / 10 reps + 10 seconds
• Table Rock Stretch · bodyweight · 10 reps + 10 seconds
• Prone Thoracic Rotation · bodyweight · 10 reps + 10 seconds
• Lumbar Rotations · bodyweight · 10-20 reps
• Hip Swivels · bodyweight · 10-20 reps + 10 seconds
• Cossack Squat · bodyweight · 5 reps per leg
• Bent Leg Hip Flexor Rocks · wall and mat · 10 reps + 10-30 seconds
• Loaded Hamstring Stretch · bar · 10 reps + 10 seconds per leg
• Ido Portal's Squat Clinic 2.0 · bodyweight · 10 reps per position

What it concludes

• Spinal rotations help get movement into the spine and break up tight areas.
• Passive hangs are a relaxed position focused on decompressing the spine.
• The full mobility routine takes about 25 to 30 minutes and can be performed in one chunk or broken into 5-minute chunks throughout the day.