beyond flexibility
full body mobility
full body mobility
This Full Body Mobility Routine is super short & sweet. You can do it at home, gym,
anywhere! It gets your joints nicely warmed up and prepared for any movement that
you're about to do.
Are you heading to jiu jitsu?
Are you going to lift heavy weights?
Are you going climbing?
Use these as a warm up!
Also, feel free to use these just on their own. It will keep your joints mobile and
healthy.
One round of these is enough, two is better :).
wrist circles
Sit comfortably, bend your elbows and
start circling your hands.
Nice and big circles, go slow or fast,
whatever feels best.
Repeat 10 times one direction and then
switch directions.
shoulder opener
Start in an Extended Puppy Pose - knees
under your hips and your arms stretched
out. MAKE IT HARDER
Tuck your tailbone and bring your belly to
the spine, keep your hands pressing to the
mat.
Hold this position for 30 seconds.
After that, arch your back, bringing your
chest as close to the mat as possible for
20 seconds.
For the last 10 seconds, re-tuck your
tailbone, bringing the belly to the spine
while trying to keep your armpits as close
to the mat as possible.
lat stretch
Lie down on your belly, extend your
left arm to the side with a 90
degree bend in your elbow.
Lift up your right leg and roll over to
the left side.
Right hand is pressing to the ground,
helping you shift the body.
Find the floor with your right foot.
Stay for 30 seconds on each side.
squat to stand
Start in a Squat with your feet
shoulder width apart, toes pointing
slightly outwards.
Put your palms down in front of you
and slowly stretch your legs allowing
your hamstrings to lengthen.
Don't worry if you don't stretch your
legs completely, simply bend your
knees, but make sure to still feel the
stretch in your hamstrings.
Hold the top position for 2 seconds
and then come back into a Squat.
Repeat for 10 repetitions.
knee away
Come into your Deep Squat position.
Place your hand on your knee from the
inner side and try to pull it away from
the body as much as possible.
Your hips might lift up which is
completely okay.
Let it drop back in.
Repeat 10 times and hold the last time
10 seconds.
Change sides.
knee in and out
Start in a Deep Squat position.
Try to push the right knee as far back as
possible, lightly lifting your right inner
side of the foot.
Then drop the right knee down to the
mat (as far down as it feels
comfortable).
Do 10 reps each side, while alternating
the sides.
You can use your hands in front for
support.
Make it easier: Sit down on your bum
and do the same movement with the
legs, just seated.
upper body warm up
upper body warm up
Use this before practicing your backbends.
Going through this once (before every backbends practice) is sufficient.
wrist circles
Sit comfortably, bend your elbows and
start circling your hands.
Nice and big circles, go slow or fast,
whatever feels best.
Repeat 10 times one direction and then
switch directions.
first knuckle
push-up
Start in a Tabletop position with your
hands underneath your shoulders.
Keep the fingers on the mat, lift up your
palms and then slowly put them back.
You can make this exercise easier by
bringing your knees closer to your
hands.
Make sure your shoulders are above
your knuckles, not behind, the more
weight there is on your hands, the
harder it will be.
Repeat for 10 repetitions.
shoulder opener
Start in an Extended Puppy Pose - knees
under your hips and your arms stretched
out. MAKE IT HARDER
Tuck your tailbone and bring your belly to
the spine, keep your hands pressing to the
mat.
Hold this position for 30 seconds.
After that, arch your back, bringing your
chest as close to the mat as possible for
20 seconds.
For the last 10 seconds, re-tuck your
tailbone, bringing the belly to the spine
while trying to keep your armpits as close
to the mat as possible.
backbends
backbends
This backbending routine stands on its own or is a great way how to work on
your backbends during gym time or in between other moves.
Repeat these exercises 2 times (Go first trough all five and then
repeat).
You can do one exercise after another but give yourself a bit of rest in
between these exercises and the sets.
I like to take this routine to the gym and alternate the exercises with
practicing handstands or other mobility / flexibility things.
Feel free to combine it with any lower body routine!
dynamic camel
Start in a kneeling position.
Reach for you right heel, making a half
circle with your right hand, stretching it
out and opening the chest.
When going back, try to round your spine
and then reach for the other heel,
making a half circle with your other arm.
Make 5 repetitions on each side
Make this easier: Bring your toes down,
so your heels are closer to your hands.
camel
Come into a full Camel position.
Puff up your chest.
You can either drop your head back or
look towards the sky, whatever feels
better.
Stay in this position for a few breaths,
as long as it feels good.
Make this easier: Put the toes down if
you need your heels to be closer to
your hands.
wall flexibility
Come to the wall, stand about a
foot and a half away.
Bring your palms and arms on the
wall, arch your spine and try to bring
your chest on the wall.
Stay here for a few breaths.
Bend the knees, slide down with your
arms and chest.
Try to stretch the legs again, the
upper body stays where it is.
Stay here for a few breaths.
dynamic wheel
Start in a Deep Squat position.
Place your right hand behind you (fingers
reaching away from you).
Come onto your toes, open your chest
and half circle your left arm so it endes
up reaching behind you.
Come back into a Deep Squat and do
the same on the other side.
Make 5 repetitions on each side and if
you feel secure, come into a full Wheel
this way.
wheel
Come into a full Wheel position.
Make sure your hands are about
shoulder width apart (not too close
and not too wide) and legs about
hip width apart.
Try to open your shoulders as much
as possible by bringing most of your
weight onto your hands.
Look up to the sky, this way you can
open your chest and shoulders even
more.
Stay in this position for a few
breaths, as long as it feels good.
lower body warm up
lower body warm up
Use this lower body warm up before working on your front splits and middle
splits.
Going through that only one time is sufficient.
squat to stand
Start in a Squat with your feet
shoulder width apart, toes pointing
slightly outwards.
Put your palms down in front of you
and slowly stretch your legs allowing
your hamstrings to lengthen.
Don't worry if you don't stretch your
legs completely, simply bend your
knees, but make sure to still feel the
stretch in your hamstrings.
Hold the top position for 2 seconds
and then come back into a Squat.
Repeat for 10 repetitions.
knee away
Come into your Deep Squat position.
Place your hand on your knee from the
inner side and try to pull it away from
the body as much as possible.
Your hips might lift up which is
completely okay.
Let it drop back in.
Repeat 10 times and hold the last time
10 seconds.
Change sides.
prayer squat
Start in a Squat with your feet
shoulder width apart, toes pointing
slightly outwards.
If your heels lift up off the floor while
doing that, put blocks or books under
them for support.
Bring your hands into a prayer position
with your elbows touching the inner
sides of your thighs.
Press your elbows to your thighs
allowing them to open even more.
Repeat for 10 small pulses and hold
the last rep for 10 seconds.
knee in and out
Start in a Deep Squat position.
Try to push the right knee as far back as
possible, lightly lifting your right inner
side of the foot.
Then drop the right knee down to the
mat (as far down as it feels
comfortable).
Do 10 reps each side, while alternating
the sides. MAKE IT EASIER
You can use your hands in front for
support.
Make it easier: Sit down on your bum
and do the same movement with the
legs, just seated.
front splits
front splits
This front splits routine stands on its own or is a great way how to work on
your front splits during gym time or in between other moves.
Repeat these exercises 3 times (Go first trough all three and then
repeat)-
You can do one exercise after another but give yourself a bit of rest in
between these exercises and the sets.
I like to take this routine to the gym and alternate the exercises with
practicing handstands.
one leg good
mornings
Start with your legs hip width apart, one
leg in the front.
Put a yoga block / books under your front
foot.
Try to arch your spine and slowly bring your
chest down.
Don't drop down too much, keep arching
the back.
Keep your hands at the chest.
For a harder version: Take a dumbbell or
any weight and hold it at your chest (start
small!)
Do 5 reps each side and hold the last one
for 5 seconds.
wushu head
to toe
Stand with your feet hip width
apart, one foot in the front.
Elevate the foot on books
/ block.
Connect the hands together
(picture for reference) and try to
tap your forehead on the thumb.
Do 20 repetitions and then
switch sides.
The hands are there for
reference, each day you try this,
try to go a bit lower.
front split prep
Right leg is stretched out in front of
you, while the other is bent.
Bring your hands on the floor or on
yoga blocks / books.
Slide down with your front foot
forward.
Engage your muscles and pull the leg
back into the starting position.
Repeat 10 times and on the last rep,
go into your passive front split.
Hold for about 10 seconds.
Switch sides.
middle splits & pancake
middle splits & pancake
This middle splits and pancake routine stands on its own or is a great way
how to work on your splits during gym time or in between other moves.
Repeat these exercises 2 times (Go first trough all four and then
repeat).
You can do one exercise after another but give yourself a bit of rest in
between these exercises and the sets.
I like to take this routine to the gym and alternate the exercises with
practicing handstands.
pancake
Sit on the floor and spread your legs about 90
degrees.
Either point or flex your toes.
Bring your torso down (as much as you can) and
then up.
Try to keep your spine straight, if your back is
rounding, sit up on something and go forward
only until your back is straight.
Make it harder: Place your hands behind your
head or have them stretched out in front of you.
Make it even harder: If you're in a gym, take a
dumbbell or a weighted plate (start with small
weights!) and do these with your weight on your
upper back - GAME CHANGER!
leg overs
Spread your legs about 90 degrees.
Put a book next to your right foot and
bring your hands on the floor next to your
leg.
The further the hands are, the harder it is
going to be.
Lift up your leg, bring it over the book
and put it down on the other side of the
book.
That's one repetition.
Do 20 repetitions.
For an easier variation: Bend the other
leg.
1) active
middle split
This exercise has two parts.
1) Stand with your legs comfortably
apart.
Squeeze your butt as much as possible
and try to bring your feet apart (they
won't actually move, but your muscles
2)
will activate).
Hold for 10 seconds.
Then try the opposite - try to bring your
feet away as much as possible (again,
they don't move).
Hold for 10 seconds.
2) Do the same as in the previous
exercise but go deeper.
passive middle split
Come into your Middle Split, as down
as possible.
Place your hands in front of you for
support or place them on something
(chair) if you're too high.
Hold for 15-30 seconds.
handstand mobility
handstand mobility
Are you working on your handstands or other weight bearing move? Then
these following moves are absolutely essential!
Do them before every one of your sessions.
One round is generally enough.
wrist circles
Sit comfortably, bend your elbows and
start circling your hands.
Nice and big circles, go slow or fast,
whatever feels best.
Repeat 10 times one direction and then
switch directions.
first knuckle
push-up
Start in a Tabletop position with your
hands underneath your shoulders.
Keep the fingers on the mat, lift up your
palms and then slowly put them back.
You can make this exercise easier by
bringing your knees closer to your
hands.
Make sure your shoulders are above
your knuckles, not behind, the more
weight there is on your hands, the
harder it will be.
Repeat for 10 repetitions.
shoulder opener
Start in an Extended Puppy Pose - knees
under your hips and your arms stretched
out. MAKE IT HARDER
Tuck your tailbone and bring your belly to
the spine, keep your hands pressing to the
mat.
Hold this position for 30 seconds.
After that, arch your back, bringing your
chest as close to the mat as possible for
20 seconds.
For the last 10 seconds, re-tuck your
tailbone, bringing the belly to the spine
while trying to keep your armpits as close
to the mat as possible.
lat stretch
Lie down on your belly, extend your
left arm to the side with a 90
degree bend in your elbow.
Lift up your right leg and roll over to
the left side.
Right hand is pressing to the ground,
helping you shift the body.
Find the floor with your right foot.
Stay for 30 seconds on each side.
