limited mobility in these areas can lead to poor movement patterns and increased strain on other parts of the body. Improving hip mobility helps support proper posture, balance, and lower-body strength, while reducing stress on the lower back and knees. Shoulder mobility enhances upper-body movement, improves posture, and lowers the risk of pain or injury in the neck and upper back. Together, regular hip and shoulder mobility exercises promote better alignment, increased range of motion, improved performance, and long-term joint health.
Hip and Shoulder Mobility
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Hip and Shoulder Recovery
Horizontal Loading
Foam rolling is a form of self-myofascial release that helps reduce muscle tension, improve mobility, and support recovery. By applying gentle, sustained pressure to tight or overworked muscles, foam rolling increases blood flow to the area, which can help decrease soreness and stiffness
ULT
Foam Roll
Foam roll the areas you feel are tight and/or will be needed for your workout.
| Set | Time |
|---|---|
| 1 | 2 mins h:m:s |
foam rolling reduces muscle tightness, improves circulation, and supports healthy movement by allowing joints to move through their full range of motion. Support faster recovery from physical activity
ULT
Hip Flexor Stretch – Half Kneeling
| Set | Reps | Hold |
|---|---|---|
| 1 | 7 each side | 5 sec h:m:s |
Begin in a half-kneeling position with one knee on the floor and the opposite foot planted in front of you, knee bent at about 90 degrees.
Gently shift your hips forward until you feel a stretch in the front of the hip and thigh of the kneeling leg.
Avoid arching your lower back—think about tucking your pelvis slightly under to deepen the stretch.
UMT
Half Kneeling Lateral Frog
| Set | Reps | Hold |
|---|---|---|
| 1 | 7 each side | 5 sec h:m:s |
Begin in a half-kneeling position with one knee on the floor and the opposite foot planted in front of you.
From this position, move the front foot slightly outward and allow the knee to open to the side, creating a wide stance.
Keep your torso upright, chest lifted, and hands resting on your thighs or the floor for support.
Slowly shift your hips back and slightly down until you feel a stretch along the inner thigh
Maintain a neutral spine and avoid collapsing forward.
Hold the stretch while breathing deeply, then return to the starting position and switch sides.
UMT
Figure 4 Stretch
| Set | Time | Hold |
|---|---|---|
| 1 | 30 sec each side h:m:s | h:m:s |
Begin by sitting on the floor or lying on your back with both legs extended or knees bent.
Cross one ankle over the opposite knee, forming a “4” shape with your legs.
Gently press the crossed knee away from your body
UMT
Dowel Rod Halo
| Set | Time |
|---|---|
| 1 | 1 min h:m:s |
Stand tall with your feet shoulder-width apart and your core engaged.
Hold a dowel rod with both hands, keeping it close to your body. Position it in front of your chest or just below chin level.
Begin the movement by slowly guiding the dowel rod around your head in a circular motion, keeping your elbows slightly bent.
Move the dowel smoothly behind your head and around to the opposite side, maintaining an upright posture and steady control.
Complete the circle and return the dowel to the starting position.
Repeat for the desired number of repetitions, then switch directions.
LLT
KB Halo [MS]
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 12 each side | Light | Controlled |
Hold the kettlebell, close to your chest, with the bell facing downward.
Begin the movement by slowly guiding the kettlebell around your head in a circular motion, keeping it close to your head and chest.
Move the kettlebell behind your head and around to the opposite side, keeping your elbows bent and pointed slightly downward.
ULT
Cobra to Downward Dog
| Set | Time | Hold |
|---|---|---|
| 1 | 2 minutes h:m:s | Rep 5 times h:m:s |
Begin lying face down on the floor with your hands placed under your shoulders and legs extended behind you.
Press gently through your hands to lift your chest into a cobra position, keeping your hips and thighs on the floor and shoulders relaxed away from your ears.
Hold briefly while opening the chest and stretching the front of the body.
From cobra, tuck your toes under and push through your hands to lift your hips up and back into a downward dog position