15-Minute Mobility Magic Routine

Limited mobility causes unneeded and unnecessary pain and suffering. By focusing on keeping a few key spots in the body lose and limber life, in general, becomes easier. It’s important to remember this is not a substitute for strength or cardio training but should be used in conjunction with a well-balanced training program. This 15-minute mobility routine works great as a warm-up before any strength or cardio routine or as a morning stretching program. I recommend performing it at least twice per week but can be done daily if so desired.

Always talk with your physician before beginning any physical fitness program.


15-Minutes to improve your mobility


1. Hockey Stretch

Hold 30 seconds

While on your elbows and knees spread your knees as far apart as you can while actively pushing your hips back.


2. Karate Stretch

Hold 30 seconds per leg

While on your elbows and knees kick one leg out and push your hips back. Actively push your leg out while keeping your hips back.


3. Scorpion

8 repetitions per leg

Lay on your stomach with arms wide. Roll to the right hip while swinging your left leg up towards your right hand. Keep your arms wide and try not to raise your chest from the ground. Swing your left leg back to the starting position and repeat with the other side. Repeat for the prescribed number of repetitions.


4. Reverse Scorpion

8 repetitions per leg

Lay on your back with your arms wide. Roll to the right glute while swinging your left leg up towards your right hand. Keep your arms wide and try to keep your shoulders from leaving the ground. Swing your left leg back to the starting position and repeat with the other side. Repeat for the prescribed number of repetitions.


5. Dead Bug

8 repetitions per side

Begin lying on your back with your hands extended above you toward the ceiling. Bring your feet, knees, and hips up to 90 degrees. Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. Initiate the exercise by extending one leg while raising the opposite side are overhead. Straighten the knee and hip to bring the leg just above the ground. Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch. Stay tight and return the working leg to the starting position. Repeat on the opposite side, alternating until the set is complete.


6. Bridge March

8 repetitions per leg

Lie faceup on the floor with your knees bent and your heels on the floor. Raise your hips so your body forms a straight line from your knees to your shoulders. Keeping your hips in this position, lift your right knee to your chest, then lower your leg back to the floor. Repeat with your left leg and continue to alternate sides.


Bird-Dog

8 repetitions per side

Get down on your hands and knees with your palms flat on the floor and shoulder-width apart. Without allowing your lower back to rise or round, brace your abs as if you were about to be punched in the gut. Maintain this contraction. Raise your right arm and left leg until they’re in line with your body. Pause, and then return to the starting position. Repeat with your left arm and right leg. Continue to alternate back and forth. Try to keep your hips and lower back still, even as you switch arms and legs.


I-Floor Raise

8 repetitions

Lie facedown on the floor with your arms straight up so your biceps are next to you ears and your thumbs pointing up. Your body should form a straight line. Keeping your core tight and your arms straight, raise your arms off of the floor. Pause, then slowly return to the starting position. Ensure you are squeezing your shoulder blades together.


Y-Floor Raise

8 repetitions

Lie facedown on the floor with your arms wide so they make a Y shape with your body and your thumbs pointing up. Keeping your core tight and your arms straight, raise your arms off of the floor as high as you can. Pause, then slowly return to the starting position. Ensure you are squeezing your shoulder blades together.


T-Floor Raise

8 repetitions

Lie facedown on the floor with your arms straight out beside you so they make a T shape with your body and your thumbs pointing up. Keeping your core tight and your arms straight, raise your arms off of the floor as high as you can. Pause, then slowly return to the starting position. Ensure you are squeezing your shoulder blades together.


L-Floor Raise

8 repetitions

Lie facedown on the floor with your arms out and elbows at a 90-degree angle and your hands flat on the ground. Keeping your core tight and your arms straight, raise your forearms off of the floor as high as you can while keeping your elbows in contact with the floor. Pause, then slowly return to the starting position.


Spidermans

8 repetitions per leg

Start in the pushup position. Step forward with the left leg outside of the left hand. Drive the hips forward and hold for a split second. Return to the start position and repeat on the right leg.


Thoracic Rotations

8 Repetitions per side

While in the spiderman stretch position reach your inside elbow (the one closest to your leg) towards the ground. Then reach up towards the ceiling focusing on opening the chest up and reaching high. complete the recommended number of reps and then repeat for the other side.


Walkout Pushup to Reverse Lunge

8 repetitions

Perform one pushup after you perform the pushup brace your core and walk your hands to your feet. Try to keep your hips still and your legs as straight as possible. Once you’ve gone as far as you can stand up and perform a reverse lunge on each leg. Reverse the walkout movement by reaching towards the ground and walking the hands back out until you are in the starting position. That’s one repetition. contintue until you’ve completed the presribed number of repetitions.


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