Why Mobility Matters
If you’re a runner, cyclist, hiker, sport walker, or just someone who wants to move well for life, mobility training is non-negotiable. It’s what keeps your joints healthy, your movements fluid, and your body injury-resistant. Yet, most people skip it—until pain, stiffness, or poor performance forces them to pay attention.
The good news? It doesn’t take much to see a huge difference. Just a few minutes a day can unlock tight joints, improve range of motion, and make movement feel effortless.
That’s exactly why I created this 4-part mobility series—so you can assess your movement first, then follow targeted exercises to improve it.
How to Use This 4-Week Plan
Each video in this series follows a simple structure:
✅ Self-Assessment – Quickly test your mobility to identify limitations.
✅ Warm-Up & Re-Test – Prime your body and check for immediate improvement.
✅ Corrective Exercises – Do the movements that will help you move better long-term.
Each video targets a key area:
✅ Ankles – Better stability & shock absorption
✅ Hips – Stronger movement mechanics & injury prevention
✅ T-Spine (Upper Back) – Improved posture & spinal mobility
✅ Shoulders – Greater overhead range & reduced stiffness
Follow this simple 4-week plan and watch how quickly your body starts feeling more mobile, capable, and resilient.
Your 4-Week Mobility Training Schedule
| Joints | Mon | Tue | Wed | Thur | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Ankles | ✅ | ✅ | ✅ | ✅ | |||
| Hips | ✅ | ✅ | ✅ | ||||
| T-Spine | ✅ | ✅ | ✅ | ✅ | |||
| Shoulders | ✅ | ✅ | ✅ |
How It Works:
- Each video is 10 minutes or less—easy to fit into your routine.
- Start by assessing your mobility using the tests in each video.
- Follow the corrective exercises and reassess your mobility once per week, taking note of improvements.
- As you progress, you can increase the challenge by adding equipment like resistance bands or light weights to enhance strength and mobility.
- By the end of 4 weeks, you’ll be able to see how far you’ve come.
- Need more mobility? Repeat the plan or add extra sessions as needed.
Watch the Videos & Follow Along
Pick your workout from the list below. Click the big green play button to start. ❗️VIDEOS NOT LOADING? Refresh this page. If that doesn’t solve the problem, let me know in the comments at the bottom of this page.
Ankle Mobility
Hip Mobility
Shoulder Mobility
Thoracic Mobility
Final Thoughts: Get Moving & Stay Consistent
Mobility isn’t just “extra work”—it’s what allows you to keep doing what you love without pain, stiffness, or injury. Whether you’re training hard or just want to move well for life, these short sessions will make a difference.
💬 Let me know how it’s going! Drop a comment below with your experience or any questions. And if you want more mobility routines, leave a suggestion for what you need. I’ll be expanding this series and would love to hear your requests!
🚀 Subscribe to my channel for more movement-focused training—because the best investment you can make is in your ability to move for life.
