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Full-Body Mobility Flow

Open up your whole body from head to toe with this feel-good mobility session. You'll move better, feel looser, and leave with more range of motion than when you started.

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Workout Breakdown

Warm-Up Activation

Neck Roll

2 sets × 20s, 20s

Shoulder Circle

2 sets × 20s, 20s

Hip Circle

2 sets × 20s, 20s

Ankle Circle

2 sets × 20s, 20s

Thoracic & Shoulder Mobility

Cat-Cow

3 sets × 10 reps, 10 reps, 10 reps

Thread the Needle

3 sets × 8 reps, 8 reps, 8 reps

Thoracic Rotation

3 sets × 10 reps, 10 reps, 10 reps

Overhead Shoulder Stretch

3 sets × 30s, 30s, 30s

Hip & Lower Body Mobility

90/90 Hip Switch

3 sets × 40s, 40s, 40s

World's Greatest Stretch

3 sets × 6 reps, 6 reps, 6 reps

Pigeon Pose

2 sets × 45s, 45s

Cossack Squat

3 sets × 8 reps, 8 reps, 8 reps

Spine & Core Mobility

Dead Hang

3 sets × 30s, 30s, 30s

Jefferson Curl

3 sets × 8 reps, 8 reps, 8 reps

Hollow Body Hold

3 sets × 30s, 30s, 30s

Cool-Down Stretches

Child's Pose

1 set × 60s

Supine Spinal Twist

1 set × 45s

Hip Flexor Stretch

1 set × 45s

Seated Forward Fold

1 set × 60s