3-Move Mobility Workout That Replaces Everything

Well, everything in the category of functional exercise. It will not, for example, replace sleep, good food, your partner, or the sight of a sunrise.

But! If you want to keep functional strength, flexibility, and general mobility, this is the quick-and-simple routine for that:

As easy as 1-2-3:

We’ll get straight into it:

1. Deep squat to forward fold: stand with your feet wide and toes turned out, sink into your deepest comfortable squat, pause, then slowly straighten your legs into a forward fold, before returning to the squat. This improves your hip mobility, hamstring flexibility, ankle mobility, spinal decompression, and lower-body strength.
   • Need it to be easier? Hold onto a chair or sturdy support, squat only as deep as feels comfortable, then hinge forwards gently, progressing gradually as your mobility improves.
2. “World’s greatest stretch” with spinal rotation: step into a deep lunge, place both hands inside your front foot, rotate your front-side arm towards the ceiling while following it with your eyes, then return and repeat. This builds your hip flexor flexibility, thoracic mobility, shoulder mobility, core stability, and rotational strength.
   • Need it to be easier? Lower your back knee to the floor for more stability, then focus on controlled spinal rotation within your available range.
3. Cossack squat with internal hip rotation: stand wide, shift deeply into one side while keeping the opposite leg straight, actively rotate your bent knee inwards, return to the center, then switch sides. This trains lateral movement, hip internal rotation, glute strength, knee and ankle mobility, and core stability.
   • Need it to be easier? Start with shallow side-to-side weight shifts, using a chair, yoga blocks, or a door frame for balance as needed.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

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Take care!