Routine types
Mobility as a routine type: active joint control sessions.
Use this routine type when you specifically want active joint-control drills: slow rotations, repeated ranges, and movement quality cues that ask you to own the position instead of simply holding a stretch.
24 exercises 20 routines
About Mobility
What the mobility type signals
A routine tagged Mobility uses active drills and controlled transitions as the main format. It may still include stretches, but the emphasis is on moving into and out of range with intent, keeping each repetition smooth and usable.
When to choose this type
Pick this type before training, on desk-heavy days, or when a joint feels stiff but you want movement rather than long holds. If you are still deciding which body area to focus on, the broader Mobility category is the better browsing page.
Move comfortably
General wellness guidance only — stop if movement feels sharp or concerning.
Exercises for Mobility
90/90 Hip Switch
90/90 Hip Switch (No Hands)
90/90 Hip Switch Extension
Baby Cobra
Bent Arm Pike
Bird Dog
Butterfly
Cactus Arms
Cat Cow
Eagle Arm
Eagle Arms
Lateral Foot Rocks
Leaning 90/90
Lying Ankle Circles
Neck Extension
Neck Flex
Runner’s Lunge Twist
Seated Twist
Shoulder Cross
Shoulder Rolls
Side Lunge
Single Leg Deadlift
Split Squat Twists
Routines for Mobility
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17 min IntermediateFull Body Flow
An 18-move head-to-toe mobility sequence with hip switches, downward dog, and child's pose for days you need more than a quick shake-out.
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16 min IntermediateHip Opener Flow
A 16-move hip rotation flow — 90/90 switches, frog pose, and lizard pose targeting internal and external hip range.
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9 min BeginnerKnee-Friendly Mobility
A gentle 10-move knee flow — ankle circles, knee-to-wall, and air squats that load through hips instead of stressing the knees.
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- +5
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6 min BeginnerLowerbody Unlock
A 6-move head-to-toe shake-out — cat-cow, rag doll, standing frog, and triangle pose when you only have a few minutes.
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8 min BeginnerMini Mobility Boost
An 8-move movement snack — ankle circles, hip circles, zombie walks, and toe touches to wake key joints fast.
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- +3
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22 min IntermediateMobility and Control
A slow 22-move session for end-range joint control — single-leg stand, dead bug, and 90/90 hip switches build active flexibility.
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- +17
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11 min BeginnerOverhead Mobility
A beginner 12-move overhead prep — wall dog, puppy pose, and shoulder opener to support vertical arm path without low-back arching.
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- +7
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5 min BeginnerQuick Ankles & Feet
A 6-move ankle and foot burst — heel-to-toe rocks, lateral foot rocks, and calf raises for balance and articulation.
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6 min BeginnerQuick Chest Opener
A 7-move chest burst — doorway pecs, cactus arms, and chest opener to reverse rounded shoulders and shallow breathing.
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7 min IntermediateQuick Hip Opener
A 7-move hip rotation burst — 90/90 switches, gate opener, and figure four for deep hip tension in minutes.
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6 min BeginnerQuick Shoulder Unlock
A 6-move chest and shoulder burst — dynamic chest flys, doorway pecs, and wall dog to free overhead reach.
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10 min BeginnerSeated Hip Routine
An 11-move floor-based hip opener — 90/90, butterfly, and happy baby for tight hips when space is limited.
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- +6
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14 min IntermediateShoulder Glide Routine
A rhythmic 15-move scapular flow — wall dog, eagle arms, and thread the needle for smoother shoulder-blade tracking.
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12 min AdvancedShoulder Space Builder
An advanced 13-move shoulder flow — wall plank, shoulder opener, and puppy pose to create space in the glenohumeral joint.
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- +8
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6 min BeginnerSpeedy Lower-Body Mobility
A 6-move leg warm-up — adductor rocks, leg swings, hamstring scoops, and air squats to prep hips and legs fast.
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12 min BeginnerSpine-Friendly Mobility
A cautious 12-move back flow — bird dog, dead bug, and seated twists for comfortable spinal range without provoking guarding.
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- +7
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12 min IntermediateSpringy Achilles Routine
A 12-move calf and Achilles flow — gastrocnemius, soleus, and ankle drills for resilient lower-leg push-off.
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9 min IntermediateThe Chest Opener
A 10-move pec and shoulder opener — doorway pecs, wall pecs, and chest opener to counter rounded-shoulder posture.
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- +5
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12 min IntermediateUnlock Hip Flexors
A 12-move psoas-focused flow — couch stretch, kneeling psoas, and lunge to lengthen the front of the hip after sitting.
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10 min IntermediateWrist-Friendly Mobility
An 11-move low-pressure upper-body flow — reverse plank, eagle arms, and wall dog without heavy wrist loading.
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- +6
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