A beginner mobility routine with five weight-free drills: arm swings, opposite-hand-opposite-leg coordination, hip-flexor lifts, hamstring activation, and glute lifts. Each movement is 20 reps, with cues to keep your upper back straight and control the movement instead of swinging. Prepares your body for harder workouts.
Chapters
Welcome to this video where I'll be showing you mobility exercises. Basically, these exercises for— are for people who have never exercised before, who have never learned how to move their body and move their limbs in some direction or the other. These exercises will help you and get you prepared to start doing my next session of workouts, which are going to be tougher, which are going to be more strenuous. So in these ex— in this video, we will be learning to move the entire body in some way or the other, and we won't be using weights. The whole goal is to get your limbs moving and get them freer and get them more a bit more flexible, a bit more agile. So let's get started. We have done the warm-up in the previous exer— in the previous video. So in this video, we are just going to learn how to do some mobility exercises. So the first one is for the arms. I just want you to take your arms out, squeeze it in and out. That's 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Take your arms back, lift and lower. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Take it in front. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Squeeze it out. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Take your legs out. Opposite hand, opposite leg. That's 1, 2, 3 4, look up when you go down. 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. A little bit more for the legs. Take it out and back. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19. Other side, left leg. 1, 2— remember, I'm mirror imaging you, so it's on my right and it's your left. 4, 5, 6— lift as much as you can. 7, 8, don't swing it out, 9, 10, 11, being in control is very important, 12, don't let your body control you, you need to control your body, 14, 15, 16, 17, 18, 19, and 20. Now the other side, working on the hip flexor, so I want you to lift and back. Lift as much as you can, but when you do this exercise, don't swing and sway your back around. Keep that— keep your torso, keep the upper back and the upper abs absolutely straight, and just work from your hip flexor. This will open up your hip flexor muscles. These muscles are very tight for a lot of people. Let's start, okay? 1, 2, 3 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Other side. 5, 6, 7, go! 1, 2, 3, 4, working on your back thigh also, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Now working on your glutes, please watch. Lift and lower. 5, 6, 7, 8. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Change your leg. Now what I want
