Mobility For Athletes

Exercises

A breakdown of all exercises in this workout.

Kneeling Cat-Cow with Hands Clasped

2 sets x 10 reps

Second

Kneeling Cat-Cow with Hands Clasped

2 sets x 10 reps

30s

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Begin in a seated kneeling position with your legs together.
2. Clasp your hands together behind your lower back.
3. Gently pull your shoulders back and down to open the front of the chest.
4. Keeping your arms relaxed behind you, then round your upper back by allowing your shoulders to roll forward.
5. Reverse the movement by drawing your shoulder blades together and opening your chest.
6. Move only through your shoulders and back while keeping your hips and lower body still.
7. Perform slow, controlled repetitions while breathing naturally.

How to Perform

No description found

Banded Shoulder Pass Throughs

2 sets x 5 reps

Second

Banded Shoulder Pass Throughs

2 sets x 5 reps

30s

rest

Equipment

Thera-Band

Focus

Mobility / Flexibility, Stability, Warm-Up / Activation

Equipment

Thera-Band

Focus

Mobility / Flexibility, Stability, Warm-Up / Activation

How to Perform

1. Begin in a tall kneeling seated position with hips resting on your heels.
2. Hold a resistance band with both hands using a wide overhand grip.
3. Sit tall with your ribs stacked over your pelvis and core lightly engaged.
4. Keep your elbows straight as you raise the band overhead.
5. Slowly continue moving the band behind your body as far as your shoulder mobility allows.
6. Pause briefly at your end range while maintaining control.
7. Bring the band back over your head to the starting position.
8. Repeat smoothly without changing your posture.

How to Perform

No description found

Wall Supported Hip CARs

2 sets x 5 reps

Second

Wall Supported Hip CARs

2 sets x 5 reps

30s

rest

Equipment

Wall

Focus

Mobility / Flexibility, Stability, Warm-Up / Activation

Equipment

Wall

Focus

Mobility / Flexibility, Stability, Warm-Up / Activation

How to Perform

1. Stand in front of a wall and place your hands on it for balance.
2. Shift your weight onto one leg and maintain a tall posture.
3. Brace your core and keep your pelvis facing forward.
4. Lift the working knee up toward your chest without leaning back.
5. Slowly rotate the knee outward and around into a large controlled circle.
6. Continue the circle by moving the leg behind your body without rotating your pelvis.
7. Return the leg back to the starting position with control.
8. Repeat in both directions before switching sides.

How to Perform

No description found

Elevated Runner Hip Flexor Slides

2 sets x 8 reps

Second

Elevated Runner Hip Flexor Slides

2 sets x 8 reps

30s

rest

Equipment

Plyo Box

Focus

Mobility / Flexibility, Stability, Warm-Up / Activation

Equipment

Plyo Box

Focus

Mobility / Flexibility, Stability, Warm-Up / Activation

How to Perform

1. Place one leg bent on top of a box with the entire thigh and lower leg supported.
2. Extend the opposite leg straight behind you in a supported lunge position.
3. Keep your torso tall and pelvis facing forward.
4. Shift your weight slightly toward the bent leg on the box.
5. Slowly slide the extended back leg forward along the floor.
6. Continue sliding until both legs meet in the supported bent-leg position.
7. Reverse the movement by sliding the same leg back into the lunge position.
8. Maintain control and avoid rotating or shifting the pelvis throughout the movement.

How to Perform

No description found

90/90 Front Leg Raise

2 sets x 8 reps

Second

90/90 Front Leg Raise

2 sets x 8 reps

30s

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Warm-Up / Activation

How to Perform

1. Start seated in a 90/90 position with both knees bent and front leg positioned in front of your body.
2. Sit tall with your chest lifted and hands placed beside your hips for support if needed.
3. Keep your pelvis square and avoid shifting your weight away from the front hip.
4. Engage your core and lift the front foot and lower leg off the ground.
5. Raise the front leg as high as you can while maintaining the 90-degree hip position.
6. Pause briefly at the top while controlling the movement.
7. Slowly lower the leg back down to the floor.
8. Repeat for controlled repetitions before switching sides.

How to Perform

No description found

90/90 Back Foot Lift

2 sets x 8 reps

Second

90/90 Back Foot Lift

2 sets x 8 reps

30s

rest

Equipment

Not needed

Focus

Mobility / Flexibility

Equipment

Not needed

Focus

Mobility / Flexibility

How to Perform

1. Start seated in a 90/90 position with both knees bent and the back leg positioned behind you.
2. Sit tall with your chest lifted and pelvis as square as possible.
3. Place your hands on the floor beside you for support if needed.
4. Engage your core and keep your front leg heavy on the ground.
5. Use the back hip to lift the back foot off the floor without rotating your torso.
6. Raise the foot as high as you can while maintaining the 90/90 position.
7. Pause briefly at the top while controlling the hip rotation.
8. Slowly lower the foot back to the floor.
9. Repeat controlled repetitions before switching sides.

How to Perform

No description found

Elevated Loaded Ankle Rocks

2 sets x 8 reps

Second

Elevated Loaded Ankle Rocks

2 sets x 8 reps

30s

rest

Equipment

Kettlebell, Plyo Box

Focus

Mobility / Flexibility

Equipment

Kettlebell, Plyo Box

Focus

Mobility / Flexibility

How to Perform

1. Place the front foot elevated on a platform with the heel staying supported.
2. Hold a weight in your hands and position it over the working leg to create a gentle downward load.
3. Keep your foot pointed straight ahead and maintain contact through the entire foot.
4. Slowly drive your knee forward over your toes while keeping your heel grounded.
5. Move into your deepest comfortable ankle dorsiflexion position.
6. Pause briefly at the end range.
7. Slowly return the knee back to the starting position.
8. Repeat controlled repetitions before switching sides.

How to Perform

No description found

Goblet Squat Mobility Hold

2 sets x reps

Second

Goblet Squat Mobility Hold

2 sets x reps

30s

rest

Equipment

Kettlebell

Focus

Mobility / Flexibility, Warm-Up / Activation

Equipment

Kettlebell

Focus

Mobility / Flexibility, Warm-Up / Activation

How to Perform

1. Hold a dumbbell or kettlebell close to your chest with both hands.
2. Stand with feet slightly wider than hip-width, toes turned slightly outward.
3. Brace your core and lower into a deep squat position.
4. Keep your chest tall and allow your knees to track over your toes.
5. Use your elbows to gently press your knees outward to create space through the hips.
6. Maintain an upright torso while sitting comfortably into the bottom position.
7. Hold the squat position while breathing slowly and staying active through your feet.
8. Push through the floor to return to standing when finished.

How to Perform

No description found

Weighted Elevated Wide Stance Jefferson Curl

2 sets x 6 reps

Second

Weighted Elevated Wide Stance Jefferson Curl

2 sets x 6 reps

60s

rest

Equipment

Dumbbell, Plyo Box

Focus

Mobility / Flexibility

Equipment

Dumbbell, Plyo Box

Focus

Mobility / Flexibility

How to Perform

1. Stand on an elevated surface with your feet in a wide stance and toes slightly turned out.
2. Hold a light weight with both hands in front of your body.
3. Begin standing tall with your ribs stacked over your pelvis.
4. Slowly tuck your chin and round your upper spine, allowing the weight to guide you downward.
5. Continue curling through the spine one segment at a time while keeping your legs straight.
6. Allow your pelvis to rotate forward as you reach toward the floor between your feet.
7. Pause briefly at your deepest controlled position.
8. Slowly reverse the movement by stacking your spine back up until you return to standing.

How to Perform

No description found

Supine Controlled Trunk Rotations

2 sets x 5 reps

Second

Supine Controlled Trunk Rotations

2 sets x 5 reps

30s

rest

Equipment

Foam Roller

Focus

Mobility / Flexibility, Movement Control, Stability

Equipment

Foam Roller

Focus

Mobility / Flexibility, Movement Control, Stability

How to Perform

1. Lie on your back with your hips and knees positioned at 90°.
2. Place a foam roller between your knees and gently squeeze to create tension through your inner thighs.
3. Extend your arms out to the sides for stability.
4. Brace your core and keep your ribs connected to the floor.
5. Slowly rotate both knees together to one side while keeping your shoulders and arms grounded.
6. Control the movement through your trunk and pelvis without letting your legs separate from the foam roller.
7. Pause briefly at your comfortable end range.
8. Use your core to return your legs back to center.
9. Repeat to the opposite side with slow controlled repetitions.

How to Perform

No description found

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About This Workout

What You’ll Learn

Equipment Needed

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Equipment

Exercises

Kneeling Cat-Cow with Hands Clasped

Banded Shoulder Pass Throughs

Wall Supported Hip CARs

Elevated Runner Hip Flexor Slides

90/90 Front Leg Raise

90/90 Back Foot Lift

Elevated Loaded Ankle Rocks

Goblet Squat Mobility Hold

Weighted Elevated Wide Stance Jefferson Curl

Supine Controlled Trunk Rotations

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Mobility For Athletes