We’ve combined the amazingness of mobility work into one, easy-to-follow routine. In it, you’ll flow through three circuits that are designed to challenge your core, upper, and lower body. The best part about this workout routine is that it eliminates the guesswork by using the same on/off times, allowing you to be present in the moment and focus on your movement.

For those of you who have never done a mobility workout before, welcome! In these types of routines, we aim to improve your movement patterns from head to toe. Often, this goal is accomplished by doing exercises like stretching, yoga, and/or Pilates. Here at FB, we’ve created specific workouts that target single or multiple areas of the body. Take a look at what we’ve done so far: 

Low Back Prehab Mobility
Upper Body Corrective Circuit
Core and Mobility for Postpartum Recovery
Total Body Mobility

Mobility is best thought of as “preparation for the unexpected”. Basically, you’re learning how to reduce limitations in your movement patterns, tissues, joints, and stabilizing muscles to optimize your body for other things. Mobility exercises show you how to move better so you are faster, stronger, and healthier. 

There are many benefits to mobility workouts, including:

• Increased flexibility and range of motion
• Decreased pain and stiffness
• Lower risk for injury
• Improved motor control

Often, mobility training is combined with flexibility and stability exercises. When combined appropriately, this comprehensive training prepares different components of your body’s neurological, musculoskeletal, and skeletal systems to prevent injuries and perform at your very best.

Like all areas of health and wellness, having good mobility takes consistency and effort. And, truth be told, progress can be harder to track especially when you compare it to weightlifting or cardio. But here are some ways that you can monitor your progress during mobility workouts.

1. Movement Assessment: Can you unhook your sports bra behind your back? Can you reach across your body and hook your seatbelt? These examples require a ton of mobility at the shoulder joint. Identifying your ability to perform everyday tasks without restriction is a sign that your mobility is improving! 
2. Time: How long can you spend on specific mobility exercises, especially the more challenging ones? Aim to gradually increase the duration or the number of repetitions performed over time.
3. Range of Motion: Track your range of motion during your favorite compound lifts, like a dumbbell snatch or Human Maker. Observing your progress through movements that require a ton of stability with weights can also indicate progress with your mobility. 

Printed Workout

Warm Up
Jumping jacks 
Bird dog (alt)
Forward lunge rotations
Side lunge stretches
Airplane rotations

Core/Spine Circuit
Forearm plank saw
Modified Copenhagen planks
Wide stance lunge + upper body rotation
Midback rotation

*Water break*

Upper Body Circuit
Thread the Needle
Dolphin press
Floor angels 
Advanced shoulder sequence 

Lower Body Circuit
Hip rockback
Deep squat + thoracic rotation
Thread the Needle (lower body)
Scorpion sequence

Cool down
Lower trunk rotations
Upward dog
Hamstring stretch
Lateral line stretch