The PERFECT Mobility Routine To Get Your Sh*t Together! (Based On Your Body)

Welcome to The Fit Factor! 🌟 Most people are lacking sufficient mobility in key areas. And typically, there are 4 main problem areas: the shoulders, thoracic spine, hips, and ankles. Therefore, what we’re going to do in this video is focus our mobilizations on these specific areas (e.g. hips mobility and ankle mobility). And we’ll also first determine if you truly could benefit from more mobility training in that specific area by running through a couple of mobility tests. By the end of the video, you’ll have a personalized mobility routine based on the body areas you could use the most work Next, we’ll move onto the hips. The hips mobility test is simple; perform a bodyweight squat. If your feet turn out excessively on the way down, or your hips just seem to lock at a certain depth and you can’t go below parallel, or your hips tend to shift to one side during your squat, then your hips could use some more mobility work. If they do, then you’ll want to do the 90/90 drill. To perform it, bend both legs to 90 degrees. Then, while keeping your torso stacked over your hips, simply transition from one side to another by opening up your hips. Lastly, we need to look at the ankle mobility. Perform a bodyweight squat and see how deep you can go without rising up off your heels or leaning forward excessively. Repeat this again, but this time with weight plates or a book under each heel, and see if your squat improves in terms of depth and form. If it does, then you’d likely benefit from the next ankle mobility drill. Simply find an elevated platform like a bench, couch, or even your stairs, and place one foot on top of it. Then, using your arms under your bench or couch, pull yourself forward to drive your knee directly over your toe while keeping your heel planted. Hold the end position for a few seconds, then repeat for more reps before switching sides. Lastly, to tie everything together, we’ll add a weighted goblet squat to the end of our mobility routine. Here you’ll want to hold any weighted object like a backpack stuffed with books or weight plate out in front of you, then sit into a deep squat. Hold this position while keeping your chest up and rocking side to side to transfer the weight and stretch to one ankle at a time. This is a great way to further mobilize your ankles, hips, and mid-back in a functional position. #healthandfitness #WeightLossTips #LoseBellyFat #BestHomeWorkouts #FitnessMotivation #FullBodyWorkout #musclebuildingtips #fatburningexercises #homefitness #WeightLossJourney #StrengthTraining #AbsWorkout #BuildMuscle #FitnessChallenge #flexibilitytraining #MuscleGain #healthylifestyle #FitnessGoals #HealthyDietPlan #weightlossworkout #CardioExercises #fullbodystrength #CoreWorkout #PostWorkoutRecovery #FitnessForBeginners #PhysicalHealth #fitnesstransformation #workoutroutine So, simply go through the tests for each of the 4 joints, and use that to determine what your daily mobility list will look like. Shoulder Towel Stretch: 5-10 reps per failed arm T-Spine Thoracic Extensions: 5-10 reps Cat Cows: 6 reps each way Hips 90/90 Drill: 5-10 reps each side Ankles Bench Ankle Mobilization: 5-10 reps each leg All Weighted Goblet Squat: 30-60 second rocking hold