♪ Get up and get down, get up and get down ♪

Hey guys, thanks so much for stopping by the YouTube channel.

Today, I'm gonna show you a mobility routine that you can do no matter where you're at and takes less than 10 minutes.

To show you, let's start my timer.

Okay, the first one of the day is going to be the world's greatest stretch.

It's called that for a reason as you're gonna find out.

You're gonna start in a big lunge position like this.

Make sure your front foot is out.

Now, in this position, you're gonna start off by taking your hand and placing it next to your foot.

You're gonna take your back leg and extend it.

So we're working on that hip extension of the back leg.

Knees driven out to the side.

Now, in this position, what you're gonna start with is taking your free hand and dropping it as far towards the ground as possible.

Now, if you can't get down very far, just go as far as you can and you'll get a good stretch in your mid-back.

Hold for a couple seconds.

Deep breath in and out.

And then you're going to come up and out and hold for a couple seconds there too.

So it's down and back up.

Now, while you're doing this, you're actively engaging your hips.

You're driving your back leg to the sky and knee out to the side.

So you're squeezing your glutes.

So not only are you getting upper body, but also a little bit of lower body.

So from right here on this side, hand down, knee out to the side, squeeze the glutes.

I can feel a light stretch in my hip flexors.

Knee out to the side, a little bit of adductor stretch.

And again, down as far as you can.

Good mid-back stretch.

Up and out to the sky.

Hold it for a second.

And then back down again.

We're doing three of these.

You can do a couple more with pauses if you want in each position.

So that is number one, the world's greatest stretch.

Number two, we're gonna work on mid-back.

What you're gonna use is a foam roller.

This is the prayer stretch.

Now, if you don't have a foam roller, you can just put your hands right on the ground.

There's not a problem with that at all.

You're gonna start in a kneeling position.

Place the foam roller in front of you.

Hands on top of each other.

And you're going to drop your chest towards the ground.

So right here, drop your chest.

Take a couple deep breaths in and out.

And then back up.

Now, if this creates shoulder pain, you're just gonna move your hands out to the side and you can place your thumbs straight up and down.

This will allow you to get a good mid-back stretch without any anterior impingement for some of you guys that may be dealing with some shoulder pain at the same time.

So like this and then drop.

And one more.

Again, the idea behind it is that we're working on mid-back thoracic spine, which often throughout our day, because we're forward shouldered, looking at our phones all day long, we have problems in opening up.

And if you can't open your mid-back up, you're gonna have problems getting your bar into a good position for a back squat or any pressing movements overhead.

So the prayer stretch can be a great one.

Next, you're gonna be doing something to work on your lat flexibility.

This is an area that often we develop stiffness because we're doing so much pulling, especially all my strength athletes, and not enough pressing overhead to balance that flexibility.

So what are we gonna use?

A bar in the rack.

If you're at home and you don't have a bar, just grab a banister from your staircase or anything that you can get your arms into and pull back on.

From right here, we're going to externally rotate your shoulders.

Now remember, your lats, these big V-shaped muscles on your back, are powerful internal rotators.

So if you're doing a lot of pulling and keeping the bar close to you, those muscles can get stiff and tight and limit your ability to externally rotate, which will limit your ability to get the bar overhead or get back into a good back squat position.

So what you're gonna do is externally rotate, grab the bar like this, place your other hand on top to keep it in place.

From here, you're gonna sit back and then shift to the side in order to bring out a good stretch in your lats that run all the way up here, more like your lateral armpit region.

So this is what it's gonna look like.

Back up, about a five to 10 second stretch.

Back up, we'll do three.

And then you're gonna do the same thing on your other side.

So palm up, hand on top, sitting back, and then shifting side to side until you bring out a good stretch in your lateral armpit.

All right, so right there, we've done the world's greatest stretch, we've done the prayer stretch, we've hit our lats.

Now what we're gonna do is a deep goblet squat stretch.

This is something that you can do with just a plate, a kettlebell, a light dumbbell, or even a heavy backpack.

Throw some books in your backpack.

What you're gonna do is find a weight that can offset your body weight and allow you to sink into an even deeper squat than you may be capable of without that weight.

So from right here, what you're gonna do, sit up in the ideal squat stance that you want to use whenever you're lifting, hold the weight away from you, and then you're just going to sit down as deep as you can.

Don't let your elbows touch your knees, and you're gonna sit down as deep as you can, and then elbows can go on the knees, and from right here, you're just gonna almost freestyle, side to side, and feel for where you may have some stiffness within your hips or your ankles.

If you have some stiff ankles, all you're gonna do is drive your knee directly over your toe until this brings out a really good stretch in your calf.

Now it's very important that when you're doing this, you want to mimic the ideal mechanics that we want to see in the squat.

I've seen some people before do this with their toes real far wide out to the side, and then when they drive the knee forward, you can see that knee is well over the inside of the toe.

That's just mimicking that knee cave position.

We want to be as optimal as possible so that we get as much carryover to the ideal squat mechanics.

So set your feet in that toe angle that you use when you squat, or maybe even a more exaggerated forward position, and then that knee should drive over the lateral aspect of your foot.

But from right here, I may be doing a five to 10 second hold on each calf stretch.

I'm swiveling side to side.

I'm getting in a little bit of activation in those muscles by driving the hips open, holding for a couple seconds, and back down.

But again, this is more of a dynamic stretch and mobility routine, not necessarily a static stretch.

So we're doing maybe a minute down here.

You can come up and rest, and then do another one.

Squatting down, a little bit side to side.

That's it, that's pretty good right there.

And I can tell directly after how good my squat feels.

So always test and retest and see how do you feel afterwards, and if it's right for you, you should feel like you're able to squat down much deeper and have that more freedom of motion.

Now, here's the deal.

Mobility is not just your ability to stretch and do simple flexibility exercises.

We have to be able to control that new motion that we get into.

So that's where mobility is different than just static stretching.

It has a control component.

So we worked on all that upper body opening.

Let's work on controlling it just a little bit more with a very simple kettlebell motion.

This is called a kettlebell windmill, and it's a great mobility and control exercise combined that can be sort of the last icing on top of the cake movement in our mobility routine.

So what you're gonna do, and at home, again, if you don't have a kettlebell with you, a light dumbbell, you can even do this with a jug of water.

Basically, any light weight can be very helpful.

You're gonna be in a kneeling position, and we're gonna start, watch my back leg.

I'm gonna take it to the side.

Now, from here, I'm gonna start overhead in a good, ideal starting position.

Shoulder blade is locked down, not shrugged up.

And from here, I'm gonna hinge back, see how my hips go back, and I'm pointing it to the roof.

Now, as I'm doing this and coming down, my shoulder blade is coming to my mid-back.

I'm pulling and retracting my shoulder blade.

So I'm coming down, hinging my hips back, and I can feel all those muscles on the back side of the shoulder working as I'm now working that shoulder and the mobility and the control within a full range of motion.

Now, I'm in a pure abducted motion, out to the side, all the way up into flexion.

So I'm teaching my body how to use that new extended range of motion that I was just trying to get with all the prior mobility routine, but because I'm using a little bit of weight,

I'm basically teaching my body how to lock in that new motion.

So from right here, down, and back up.

And you'll notice that when you're done with this, you just have so much more control of your upper body, especially for all my weightlifters and crossfitters who are gonna be training overhead, this is gonna be great for you.

So maybe just three to five on each side, there you go.

So let's look at our clock, where are we at?

Nine minutes and 40 seconds.

And that's with a little bit of talking and explanation.

So right there, that shows us that this can be a very simple mobility routine that you can do at home to hit all parts of your body and have you feeling like you're moving better after.

You can use this as a warmup, you could also use this as an active recovery day.

Again, we're not stressing the body a lot, so it allows you to regain your movement, your freedom of control, things that your body should be doing.

And you're going to notice if you use this as an active recovery day, you're gonna feel that much better the next day.

So that is it for today's YouTube video.

I hope you enjoyed the full body mobility routine in less than 10 minutes.

If you have any questions, let me know in the comment section below.

And thank you guys so much for watching the video.

And please, if you're enjoying the content I put out, please subscribe to my channel.

Till next time, guys, happy squatting.

♪ They say that energy flows where attention goes ♪ ♪ So I pay no mind, why waste my time ♪ ♪ With all these negative cats scratching so ♪ ♪ Caught up in their egos these people have lost their mind ♪