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Full Body Mobility: Hip & Ankle Focus

Open up your hips and ankles with this feel-good flow that leaves you moving better from the ground up. Expect deep stretches, smooth joint circles, and controlled movements that build real, lasting flexibility.

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Workout Breakdown

Warm-Up

March in Place

1 set × 60s

Hip Circle

1 set × 10 reps

Leg Swing (Forward)

1 set × 10 reps

Leg Swing (Front & Side)

1 set × 10 reps

Ankle Circle

1 set × 10 reps

Cat-Cow

1 set × 10 reps

Hip Mobility

90/90 Hip Switch

2 sets × 60s, 60s

Pigeon Pose

2 sets × 60s, 60s

Hip Controlled Articular Rotation

2 sets × 5 reps, 5 reps

Deep Squat Hold

2 sets × 45s, 45s

Lunge (Lateral) - Barbell

2 sets × 8 reps, 8 reps

Frog Stretch

2 sets × 45s, 45s

Ankle Mobility

Wall Calf Stretch (Hands)

2 sets × 45s, 45s

Calf Raise - Dumbbell

2 sets × 15 reps, 15 reps

Toe Flexion and Extension

2 sets × 15 reps, 15 reps

Single-Leg Balance

2 sets × 30s, 30s

Ankle Pails and Rails

2 sets × 40s, 40s

Integration & Flow

World's Greatest Stretch

2 sets × 5 reps, 5 reps

Inchworm

2 sets × 6 reps, 6 reps

Cossack Squat

2 sets × 6 reps, 6 reps

Cool Down

Figure Four Stretch (Supine)

1 set × 60s

Knee-To-Chest Stretch (Single)

1 set × 45s

Seated Forward Fold

1 set × 60s

Supine Diaphragmatic Breathing

1 set × 90s