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Full Body Mobility ~ Action Plan

This is a light, simple, pick up & go mobility plan. It’s occurred to me that many people in the world suffer from bad backs, joint & ankle pain. Think of this as a light introduction to some mobility moves.

Designed to be easy & straight forward so you shouldn’t struggle with this.

There’s 3 main sections: seated, standing & floor exercises.

Note: you only need a towel & chair. Around 10-15m

If you need specialised help, please reach out - hope this helps

  • 15 minutes
  • Beginner
  • Deck Step · Plyometric Jump Box · Bench
  • Full Body
Mobility Over 40's Pilates Posture
Floor Exercises

Find a small space to do these exercises - no equipment needed Note: with each set change sides

Lying Chest Stretch (w/ Twist)
Reps
Fire Hydrant
Reps
Cat Stretch
Reps
Runner Stretch (Low)
Time (s)
Seated Exercises

These can be done on a chair/bench/plyo box - it doesn’t matter Note: with each set change sides

Seated Ankle Adduction/Abduction
Time (s)
Seated Ankle Circles
Time (s)
Seated Ankle Flexion (Forward/Back)
Time (s)
Seated Knee Raise
Time (s)
Standing Exercises

Do these near a wall as you’ll need it later. You’ll also need a towel Note: with each set change sides

Finger Walk
Time (s)
Wall Slides
Time (s)
Towel Tricep Stretch
Time (s)
Overhead Shoulder Rotation Lasso
Time (s)
Rolling Shoulder Circle
Time (s)
Upper Neck Stretch
Time (s)