Mobility
Mobility Foundations
Mobility Foundations is a twenty-one-minute standalone session, three days a week, for somebody starting from scratch.
- Days a week
- 3
- A session
- 21 min
- Sessions in it
- 3
- Split
- Standalone Mobility, Assess and Reassess (3×/Week)
How it runs
Day one is ankles, hips and the squat pattern, day two is the thoracic spine, shoulders and wrists, and day three is a whole-body flow ending in a re-test.
What you actually train
3 sessions, in order. Every movement links to how to do it.
Ankles, Hips and the Squat Pattern
13 movements
Circuit — straight through, then rest
- Knee-to-Wall Ankle Mobilisation1 minute
- Deep Squat Hold1 minute
- Ankle Circles40 seconds
- Single-Leg Calf Raise1 minute 30 seconds
- Hip CARs2 minutes 40 seconds
- 90/90 Hip Stretch2 minutes
- 90/90 Hip Lift-Off2 minutes
- Seated Hip Internal Rotation1 minute 30 seconds
- Kneeling Hip Flexor Stretch2 minutes
- Active Hip Flexor Hold1 minute
- World's Greatest Stretch1 minute 30 seconds
- Standing Hamstring Stretch1 minute 30 seconds
- Hamstring Contract-Relax3 minutes
Thoracic Spine, Shoulders and Wrists
12 movements
Circuit — straight through, then rest
- Wall Slides1 minute 30 seconds
- Shoulder CARs2 minutes 40 seconds
- Cat-Cow Stretch1 minute
- Foam Roller Thoracic Extension1 minute 30 seconds
- Thoracic Spine Rotation (Open Book Stretch)2 minutes
- Bretzel Stretch2 minutes
- Prone Shoulder Lift-Off2 minutes
- Doorway Chest Stretch1 minute 30 seconds
- Cross-Body Shoulder Stretch1 minute 30 seconds
- Quadruped Wrist Rocks2 minutes
- Wrist Flexor/Extensor Stretch1 minute 30 seconds
- Chin Tuck with Neck Rotation1 minute
Whole-Body Flow and Re-Test
13 movements
Circuit — straight through, then rest
- Knee-to-Wall Ankle Mobilisation1 minute
- Wall Slides1 minute 30 seconds
- Standing Hamstring Stretch1 minute 30 seconds
- Deep Squat Hold1 minute 30 seconds
- Cat-Cow Stretch1 minute
- Hip CARs2 minutes 40 seconds
- Shoulder CARs2 minutes 40 seconds
- World's Greatest Stretch1 minute 30 seconds
- Spiderman Lunge with Rotation1 minute 30 seconds
- Inchworm Stretch40 seconds
- Hamstring Contract-Relax3 minutes
- Kneeling Hip Flexor Stretch2 minutes
- Thoracic Spine Rotation (Open Book Stretch)1 minute
Why it works
- Every joint gets an active drill before it gets a stretch, which is the difference between range you can use and range you can only be put into.
- Four measurements are built into the sessions — ankle range, overhead reach, a toe touch and a deep squat hold — so change is visible rather than assumed.
- Twenty-one minutes, three times a week, and no equipment beyond a wall and a mat.
- It is the entry tier of the shelf: nothing here assumes you can already get into the positions.
- About an hour a week, with progress measured in range and control rather than in kilograms.
What to expect
Expect twenty-one minutes a session, about an hour a week, and progress measured in range and control rather than in kilograms.
Before you start
This is training, not treatment.
If you have pain, a recent injury, low bone density or osteoporosis, or joints that already move further than most people's, see a physiotherapist before starting — a programme cannot examine you, and nothing here is designed to fix an injury.
With low bone density in particular, end-range and loaded spinal positions are the ones to ask about first.
What you need
- Bodyweight
- Mat
- Foam Roller