Mobility program · Movement preparation
Pre-Training Primer
A fast full-body mobility sequence designed to prepare joints before practice or lifting.
Beginner
15 min
Mat
Band
Exercise 01
90/90 Hip Switch
Sets
2
Reps
6 each
Rest
20 sec
Equipment
Mat
Move slowly, keep the chest tall through the switch.
Exercise 02
Ankle Rock
Sets
2
Reps
8 each
Rest
20 sec
Equipment
Mat
Heel stays down, drive the knee past the toes.
Exercise 03
Band Thoracic Opener
Sets
2
Reps
8
Rest
20 sec
Equipment
Band
Exhale as you rotate, keep the ribs stacked over the hips.