25 Minute Full Body Mobility Routine V4 (FOLLOW ALONG)

Key points

• Keep elbows straight and shoulders engaged over the wrists
• Shift weight gently without forcing painful ranges of motion
• Work through multiple hand orientations to mobilize wrist extensors and flexors

Common mistakes

Bending elbows or dumping excessive body weight into stiff wrist joints.

Key points

• Push actively through the palms and wrap triceps downward
• Elevate the scapulae and press chest gently toward the thighs
• Keep knees softly bent if hamstrings are tight to prioritize shoulder elevation

Common mistakes

Collapsing through the shoulders or rounding the lower back.

Key points

• Keep the elbow pinned at right angles throughout the rotation
• Isolate the movement to the glenohumeral joint and infraspinatus
• Avoid compensating by hiking the shoulder blade upward

Common mistakes

Shrugging the shoulder or arching the back to mimic extra external rotation.

Key points

• Lock elbows straight across the entire arc of motion
• Widen grip if necessary to pass smoothly without hitching one side
• Keep ribs pulled down and glutes engaged to prevent hyperextending the lumbar spine

Common mistakes

Bending one or both elbows to force the bar over the head.

Key points

• Sit on sit bones with an upright spine before folding forward
• Gently actively draw knees down toward the floor using outer hip abductors
• Hinge from the hip crease rather than rounding the thoracic spine

Common mistakes

Slumping into a hunched upper back without rotating the pelvis forward.

Key points

• Drive through the heels and squeeze glutes at peak hip extension
• Open the chest and elevate shoulders to share the spinal arch evenly
• Keep feet parallel and knees tracking over toes without flaring excessively

Common mistakes

Jamming all extension into the lower lumbar spine instead of extending the thoracic spine and hips.

Key points

• Keep the pelvis square to the floor rather than rolling onto the front hip
• Flex front ankle lightly to protect the knee joint
• Lengthen the spine forward as you lower the chest toward the mat

Common mistakes

Rolling completely off onto the hip of the front leg and losing tension in the external rotators.

Key points

• Sit tall on both sit bones with a long, vertical spine
• Hug the knee tight toward the opposite shoulder to bias outer glute fibers
• Rotate the chest and gaze gently behind you on exhalation

Common mistakes

Collapsing into the lower back or lifting the grounded hip off the floor.

Key points

• Maintain stability in the base hip position while introducing spinal rotation
• Breathe deeply to allow ribcage and thoracic release during the twist
• Use hand support on the floor to control depth and rotational torque

Common mistakes

Forcing rotational depth at the expense of front knee safety.

Key points

• Square the hips by drawing the front hip back and pressing the trailing hip forward
• Maintain a neutral spine and pull the chest toward the front toe
• Pull toes toward shin to involve the calf and sciatic nerve gently

Common mistakes

Excessively rounding the mid and upper back to reach the foot rather than hinging at the hip.

Key points

• Engage posterior pelvic tilt first to lock the hip flexor in tension
• Squeeze the glute on the kneeling side continuously
• Reach the same-side arm up and over into a slight lateral and backward arch

Common mistakes

Overarching the lower back without engaging the glute, missing the hip flexor stretch.

Key points

• Allow the front knee to track forward over the middle toes with heel grounded
• Keep the torso upright or hands grounded for stability
• Pulse gently at the end range of motion to mobilize both hips and ankles

Common mistakes

Letting the front heel peel high off the ground during the forward drive.

Key points

• Open chest wide and retract shoulder blades on the outward swing
• Wrap arms across the torso and round the upper back gently on the hug
• Alternate which arm crosses over on each repetition

Common mistakes

Moving too aggressively or flinging arms out of control.

Key points

• Keep the weight centered through the midfoot rather than leaning fully back into heels
• Hinge from the hips with a long spine before releasing the head and neck down
• Shift gently side-to-side to bias adductors and medial hamstrings

Common mistakes

Bending the knees inward or collapsing through the arch of the feet.

Key points

• Keep feet pointing straight back with toenails pressed into the mat
• Elevate hips on a block or bolster if inner knees experience sharp tension
• Tuck pelvis under gently as you lean back onto hands to emphasize the rectus femoris

Common mistakes

Forcing the hips to the floor between the feet if knee pain is present, or flaring feet outwards.