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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

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Exercises

Floor Exercises

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

Lying Chest Stretch (w/ Twist)
  • Chest
  • Beginner
Set Reps
1 10
2 10
Fire Hydrant
  • Hip Abductors
  • Beginner
Set Reps
1 12
2 12
Cat Stretch
  • Upper Back · Lower Back
  • Beginner
Set Reps
1 16
Runner Stretch (Low)
  • Hamstrings · Glutes · Quadriceps
  • Beginner
Set Time (s)
1 30
2 30

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
  • Calves
  • Beginner
Set Time (s)
1 16
2 16
Seated Ankle Circles
  • Calves
  • Beginner
Set Time (s)
1 16
2 16
Seated Ankle Flexion (Forward/Back)
  • Calves
  • Beginner
Set Time (s)
1 16
2 16
Seated Knee Raise
  • Quadriceps
  • Beginner
Set Time (s)
1 30

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
  • Forearms
  • Beginner
Set Time (s)
1 45
Wall Slides
  • Shoulders
  • Beginner
Set Time (s)
1
Towel Tricep Stretch
  • Biceps · Triceps
  • Beginner
Set Time (s)
1 20
2 20
Overhead Shoulder Rotation Lasso
  • Shoulders
  • Beginner
Set Time (s)
1 16
2 16
Rolling Shoulder Circle
  • Shoulders
  • Beginner
Set Time (s)
1 16
2 16
Upper Neck Stretch
  • Trapezius
  • Beginner
Set Time (s)
1 12
2 12

Created by

Leon Ward’s BurnIt
Personal trainer

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