In this video, you’ll find a free beginner to advanced mobility routine that can be performed without weight and also with a kettlebell. However, it should be mastered without weight first as is explained in the video.
The mobility routine builds up step by step and also includes a little warm-up routine that you can perform before performing the mobility routine. The explanation and routine are structured such that anyone can do this and build themselves up to a more advanced and beneficial mobility routine.
The routine includes, but is not limited to:
- Ninety-ninety position
- Shin box
- Ninety-ninety into leg over
- Reverse Curtsy get-up
- Ninety-ninety windmill
- High windmill
The benefits of this routine include, but are not limited to:
- Ankle flexibility
- Ankle strength
- Hip flexibility
- Hip strength
- Thoracic flexibility
- Shoulder stability
Mobility defines the ease of movement and is a combination of many different aspects like strength, range of motion, coordination, stability, control, and so on. All of these aspects are targeted with this mobility routine.
How to use this beginner mobility routine?
Follow along with the video for as long as you are comfortable. The keyword is comfortable, seriously pay attention to that and do not push the boundaries or it will have the opposite effect. Once you have found what your mobility routine is for now, simply keep repeating it, and record your first session. After a month, record your session and compare.
When you are ready, add another move to the routine, and keep building up until you’ve completed the full mobility routine. Start getting creative with the reps. Spend at least 20 to 30 minutes a day on the routine. Splitting it up into three times ten minutes is better than one whole session.
If you’re interested in learning more, check out the ebook CAVEMANROM, check out the online kettlebell course CAVEMANROM, and check out the CAVEMANROM workout Ulysses. For complete beginners that are serious about making a change and starting with their office and TV time, check out No Excuses Flexibility—For at-home and office workers.
