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Full Body Mobility ~ Action Plan

Are you tired of feeling stiff and achy? This light and simple mobility plan is perfect for you! Whether you’re dealing with back pain, joint pain, or ankle pain, this plan is designed to help you move better and feel better. With easy-to-follow seated, standing, and floor exercises, you’ll be feeling like a new person in no time! All you need is a towel and a chair and around 30 minutes to get started.

  • 30 minutes
  • Beginner
  • Full Body

Interests

Mobility Over 40's Pilates Posture

Anatomy

Equipment

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Aerobic Step

Plyometric Jump Box

Bench

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Exercises

Floor Exercises

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

Laying Lower Back & Chest 'open the door' Stretch
Beginner
Chest
Set Reps
1 12
Rest - 00:20
2 12
Rest - 00:20
Fire Hydrant
Beginner
Hip Abductors
Set Reps
1 12
Rest - 00:20
2 12
Rest - 00:20
Cat Pose Back Stretch
Beginner
Upper Back | Lower Back
Set Reps
1 10
Rest - 00:20
Dynamic Runners Stretch Deep Lunge to Kneeling Hamstring
Beginner
Hamstrings | Glutes | Quadriceps
Set Time (s)
1 30
Rest - 00:20
2 30
Rest - 00:20

Seated Exercises

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

Seated Stretch for Ankle Adduction & Abduction
Beginner
Calves
Set Time (s)
1 30
Rest - 00:20
2 30
Rest - 00:20
Seated Ankle Circles
Beginner
Calves
Set Time (s)
1 30
Rest - 00:20
2 30
Rest - 00:20
Seated Ankle Flexion (Forward/Back)
Beginner
Calves
Set Time (s)
1 30
Rest - 00:20
2 30
Rest - 00:20
Seated Knee Raise
Beginner
Quadriceps
Set Time (s)
1 30
Rest - 00:20
2 30
Rest - 00:20

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
Beginner
Forearms
Set Time (s)
1 20
Rest - 00:20
Wall Slides
Beginner
Shoulders
Set Time (s)
1 20
Rest - 00:20
Towel Tricep Stretch
Beginner
Biceps | Triceps
Set Time (s)
1 20
Rest - 00:10
2 20
Rest - 00:20
Overhead Shoulder Rotation Lasso
Beginner
Shoulders
Set Time (s)
1 20
Rest - 00:10
2 20
Rest - 00:20
Rolling Shoulder Circle
Beginner
Shoulders
Set Time (s)
1 20
Rest - 00:10
2 20
Rest - 00:20
Upper Neck Stretch
Beginner
Trapezius
Set Time (s)
1 10
Rest - 00:10
2 10

Created by

Leon Ward’s BurnIt
Personal trainer

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