Simple Mobility Routine (4 Exercises)

One area of fitness I've honestly neglected for years is mobility.

Like a lot of people, I spent most of my time focused on building muscle, getting stronger, and improving my physique. Mobility was always one of those things I knew I should probably pay more attention to, but I kept putting it on the back burner.

This year I decided to change that.

And as I've started looking into mobility, I've noticed the exact same thing I noticed years ago when I started learning about training and nutrition.

People make it way more complicated than it needs to be.

You start looking up mobility exercises and before long you're watching a 25-minute YouTube video with twelve different drills, foam rolling techniques, breathing exercises, and stretches that look like a yoga class lol

At least that's how it felt to me.

As most of you know that follow my content, a big part of what I try to do is take these areas of fitness that have become incredibly over complicated and give you the TL;DR version.

After spending time learning about mobility, I've distilled my routine down to four fundamental movements I try my best to do daily.

The reason I like these is because they directly address some of the biggest issues most people deal with today from sitting too much, moving too little, and spending most of the day in the same positions.

They're simple, require minimal equipment, take about five minutes, and most importantly, they're easy enough to actually do consistently.

The first is dead hangs.

Most of us spend our day with our shoulders rounded forward while typing, driving, scrolling, or sitting at a desk. Dead hangs take your body in the opposite direction. They allow your shoulders to move overhead, help build grip strength, and can feel great after a long day of sitting.

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The second is an assisted deep squat hold.

Most people sit in chairs every day but rarely spend time in a deep squat position. I like holding onto a pull up bar or squat rack and sitting into a deep squat for 30 to 60 seconds to help open up my ankles, knees, hips, and lower back.

The third is band shoulder dislocates.

Disregard the name, you're obviously not trying to dislocate your shoulders lol Grab a light resistance band with a wide grip and slowly move it overhead and behind your body. It's a simple way to move your shoulders through a range of motion that most people never use anymore.

The fourth is band pull-aparts.

Hold a band out in front of you and pull it apart while focusing on opening the chest and engaging the upper back/rear delts. If your body spends most of the day rounded forward, it makes sense to spend at least a little time working in the opposite direction.

Now as far as sets and reps:

One set of dead hangs until you can no longer hold on

Thirty to sixty seconds in an assisted deep squat.

Ten to fifteen shoulder dislocates.

Ten to fifteen band pull-aparts.

You can do multiple rounds or just one. You can do these every day, every other day, or even three days per week if that's easier to stick with.

The important thing is that you actually do them.

And please understand that no mobility routine is going to magically undo the fact that a lot of us simply don't move our bodies enough throughout the day.

You still need to prioritize getting your steps in, lifting, and to use your body.

But if you're looking for a simple place to start, these four movements have been working really well for me.

And if you need a step-by-step workout plan that complements this routine and follows the same philosophy of simplifying fitness instead of making it more confusing, that's exactly why I created Average to Jacked.

It works no matter if you're fat right now or skinny, your age, or even the gym equipment you have access to.

You can learn more about Average to Jacked

Average To Jacked Workout Program​

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My workout program​
Average To Jacked Workout Program​
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​The app I use to track my workouts​
https://www.joinhevy.com/7BZ2W/2CTPL/
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​The only supplements I recommend (Discount code A2J) https://www.equipfoods.com/A2J