Sample Mobility Workout Template

How to Improve Mobility and Flexibility through Partner Stretching, PNF Stretching, M|WOD, and Yoga

Mobility helps improve range of motion of tight joints and muscles, and it helps stabilize and strength areas that have too much range.  This article demonstrates provides two example exercise routines for people needing additional range of motion in the hips, ankles, and thorasic spine.  Plus you’ll find numerous linked articles at the bottom covering all topics associated with stretching, stabilization, yoga, and mobility.

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Mobility, Flexibility, and Partner Stretching
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What is Mobility Training?

Mobility Training includes Diagnostics of where your range of motion and muscle control is limited.  Mobility training is excellent for rehabbing injuries for knees, backs, shoulders, ankles, etc.  We utilize targeted flexibility exercises and progressions to improve your range of motion.   We treat the body as an integrated unit, mobilize joints and muscle from the toes and ankles to the neck and grip.

If the joint or muscle is tight, we loosen it.  If the joint or area is too loose, we strengthen and stabilize it.

Read our Article on Mobility Vs. Flexibility Vs. Stretching
Read our Article on Mobility Vs. Flexibility Vs. Yoga Vs. Stretching

Our Qualifications and Certifications in Flexibility and Mobility Training

  • Functional Movement Screen Level I and II certification and equipment,
  • Muscle Activation Technique’s Jump Start Program
  • M|WOD Movement Specialist.
  • CrossFit Flexibility Certification,
  • Kelley Starrett’s Supple Leopard,
  • Bob Anderson’s Stretching Techniques
  • Kit Laughlin’s Stretching and Flexibility,
  • Move2Perform Y-Balance Test certification and equipment,
  • Yoga Movement Patterns
  • Gray Institute’s Three Dimensional Movement Analysis and Performance System.


Sample Mobility/Flexibility Workouts

Mobility and Stretch Session Example Workout 1

Focus Areas:

  • T-spine (thoracic spine) flexion and extension,
  • Hip Range of motion particularly gluteus medius, and
  • Ankle mobility — through joint distraction — and calf mobility through PNF stretching
Sets Resistance Reps Duration
Movements T-Spine Dowel Rotation 2 Sets 5 Breaths
T-Spine Rib Grab 2 Sets 5 Breaths
Cook Leg Lowering Extension with yoga block offset 2 Sets 10 Reps
Adductor Ball knee squeeze 6 Sets 10 Seconds
Cybex (Functional Trainer) leg Adduction 3 Sets 10 lbs 15
Frog Stretch 3 Sets 10 seconds
Plate Ankle Mobility 3 Sets 5 10 Seconds
Dead Lift Hold 4 Sets 30 seconds
Vertical Dowel Ankle Mobility 4 Sets 3 log holds 7 pulses
Pigeon stretch 3 Sets 10 seconds

Mobility and Stretch Session Example Workout 2

Focus Areas:

  • Hip Health: internal and external rotators
  • Groin: specifically the adductors including brevis, magnus, and longus
Sets Resistance Reps Duration
Movements Half kneeling Airex Hold 3 Sets 5 Breaths
3 Point valslide lunge 2 Sets 10 Reps
Medball straight leg Hold with hand flutter 8 Sets 20 Seconds / 10 Second Rest
Laying down medball squeeze with moving foot on valslide 6 Sets 6 seconds
Laying down medball squeeze with moving foot on valslide – wide leg variation. 6 Sets 6 seconds
Flexed and pointed foot variation. 6 Sets 6 seconds
Knee flexion internal rotation on Swiss Ball – isometrics and different hip angles, and different rotation angles.  Use the sled to adjust the swiss ball distance. 6 Sets 6 seconds
Box-elevated groin stretch (feet parallel) hands together elbow to knee 3 Sets 5 breaths
Swiss Ball Knee squeeze (hold ball with hands to stabilize) 10 Sets 3 log holds 7 pulses
Swiss Ball Straddle into pelvic hold 10 Sets 8 Seconds
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