The Only MOBILITY Routine you need for Flexibility

If you're looking to prioritize your flexibility this year this routine is perfect for you. This is a weekly mobility routine that you can use whether you are a beginner or fitness regular. We have found these stretching exercises to be the most effective if done consistently. Get ready for a more mobile and flexible body.

00:00 - A FULL weekly Mobility Routine Intro
00:44 - Who is this routine for?
Mobility A
01:17 - A1 Hang
01:49 - A2 Squat
02:08 - B1 Couch Stretch
02:38 - B2 Jefferson Curl
03:10 - C1 Crab Stretch
03:42 - C2 Elevated Pigeon
Mobility B
04:23 - A1 Hang
04:33 - A2 Straight Leg Hip Hinge
05:10 - B1 Wall Butterfly
05:55 - B2 90/90 Hip IR Isometrics
06:43 - C1 Couch Stretch
06:51 - C2 Butchers Block
Review
07:35 - Weekly Routine Screenshot
08:19 - How many times per week should I do this?
08:49 - Which version of each stretch should I start with?
10:19 - How long will it take to see results?
10:48 - How long should I follow this program?

PROGRAMS:

SOCIAL MEDIA:

So you have your strength training program, but do you have a mobility program? Don't worry, that's what we're here for! Most people know the importance of becoming strong in our bodies and maybe even the importance of doing a warm-up stretch before your routine. But we should also give that same awareness to our mobility. As we age, mobility plays an important role in our overall health. Getting up without pain, your range of motion, and being able to move your body with ease are all signs of your mobility. Let's give this important practice the attention it deserves! These stretching exercises are key for breaking through stiff joints. A structured mobility routine is important for making progress.

[lindasch]

Sent for your program. I’m 71 and like starching, it’s very hard feels good after. Started a gym 4 years ago. Find the members so helpful and encouraging. Hanging very hard but helped get 2 inches of height back and posture much better. Only took 3 years. Thank you for helping.

[Gz-keos]

I’m 6’1, 300lbs and as stiff as they come. Especially in the hips. I’ve start off every morning for the past month with a combo of your “morning stretches” and the “daily practice” this really rejuvenated my body. This has been more effective than any other workout plan I’ve done. You guys literally answered my wants of not wanting lift weight anymore but wanting to work on my flexibility
My goal initially was to be “healthy” enough to play with my kids…then it hit me, i need to be “healthy” enough to PLAY WITH MY GRANDKIDS!!!
And you guys answered my needs
THANK YOU🙏🏽
STAY GENUINE!!!

[fantacyencephalon_jess]

Now, in my 30s, my fitness goals have shifted from heavy lifting to prioritizing mobility and flexibility. I have increased my flexibility since following you gentleman this past February. My lifts have also been improving because of a better range of motion and my recovery rate has significantly improved. I have been doing mobility and stretching for 6 times a week for 30 minutes after lifting and I feel the best I have ever had. My gratitude and appreciation to this channel. Thank you so much for sharing your wisdom 🙏

[LordMikoOfVegas]

I can’t believe I’ve been asking for this and my wish finally came true!! Thank you guys so much! I know you probably wanted to charge for it but I guarantee you you’ll probably/hopefully get at least another quarter of a million subscribers or even more from providing this content for free. 🎉❤

[lukejackson]

LOVE this channel - the fact that they had a plan to screenshot and called that out just shows how much they actually want to teach and help, also having the adjusted versions of each is awesome. Such positivity, you earned a sub and a like on the video.

[ginazayas]

You both are changing lives. I am 2 years into a recovery from a 25+ yrs eating disorder. I punished my body for years with an unhealthy exercise routine. I am so excited to see what my new healthy body, mind and spirit can do. Your videos are inspiring and supportive. Thank you

[diagonals]

Years and years of nothing but powerlifting has left me injured and stiff.
Thank you so much for this free program to follow. I desperately needed this

[EcleticSunnyBunny]

I’m hyper mobile, and learning to NOT push my body past a reasonable point has been a challenge, but watching stuff like this helps give me a reference for a reasonable range without aggressively overextending because I’m not realizing I’m going too far into it. Helps prevent injury/my bones shifting out of place and getting stuck

[jonathanentwistle]

The Internet and the people using it to spread good information are absolutely awesome! Wish I had access to this stuff 20 years ago. Thanks

[Kalebsweeten]

I’m a 230lb bodybuilder with terrible mobility. This is pretty life saving for me. Thank you man?

[Strengthside]

Have you ever tried a program just for flexibility? It changed my life when I had a dedicated routine.

[fotis]

Mobility A

A 🔁 2-3 sets

01:17 - A1 Hang 30-60 sec
01:49 - A2 Squat 30-60 sec

B 🔁 2-3 sets

02:08 - B1 Couch Stretch 30-60 sec
02:38 - B2 Jefferson Curl 30-60 sec

C 🔁 2-3 sets

03:10 - C1 Crab Stretch 10 reps

03:42 - C2 Elevated Pigeon 10 reps + hold last rep for 10 sec




Mobility B


A 🔁 2-3 sets
04:23 - A1 Hang 30-60 sec
04:33 - A2 Straight Leg Hip Hinge 10 reps + hold last rep for 10 sec


B 🔁 2-3 sets
05:10 - B1 Wall Butterfly 10 reps + hold last rep for 10 sec
05:55 - B2 90/90 Hip IR Isometrics 5-10 contractions


C 🔁 2-3 sets
06:43 - C1 Couch Stretch 30-60 sec
06:51 - C2 Butchers Block 30-60 sec


to easily find the routine

[EgoPlacebo]

I really appreciate when you guys specify where you should be *feeling* the stretch, that is something missing in a lot of info about stretching which frustrates me, as it helps you judge whether you're doing it right when you dont have a trainer to assist!

[rachelhumnick]

Thank you for this! I was just thinking how I needed to start simplifying my mobility and follow a program instead of trying new exercises all the time. Perfect timing! Excited to try this for a few months 😊

[napninja]

Holy crap... the strength program combined with this mobility program is outstanding. This is essentially exactly what I've been looking to transition to. Thank you, guys, SO MUCH 🙏🏼

[gergoolle]

Im all about yoga, but sometimes I wonder what can be added to it to make it better. In the end there is nothing new under the sun, yoga has it all.
Im grateful for this video, because this topic needs more support.
No matter what you are doing, just do it regulary.

[likeketeanio]

Am 65 y.o. and am finally learning about mobility and flexibility through your YouTube channel, kudos brothers! In the process, I’ve learned that I’m not that flexible, but will continue the work by watching your videos.

[bako]

I’m going to try and incorporate this routine. I am and avid weight trainer, pickleball and tennis player. I deal with hip, knee, calf, and lower back discomfort. My physical therapist told me I had really tight ankles and limited range. I am a quick and fast athlete but often in discomfort due to lack of flexibility. Thanks for all the videos you provide.

[IllustratingwithHeidiJoy]

I have been looking for something like this for over a year! (And secretly hoping you guys would put it together 😉). Thank you for putting this together 🙌🏻💛 So helpful!

[adampark]

been doing this program for just over 10 days now and i can’t thank you guys enough! getting crazy good results!