09/10/2025
✨ 15-Minute Full Body Prehab Mobility Program ✨
(Do in a flow-style circuit, 45–60s per exercise, 1–2 rounds depending on time.)
1. Spinal & Hip Activation (3 minutes)
• Cat-Cow (60s) – Mobilize the spine, loosen low back.
• World’s Greatest Stretch (per side, 60s) – Opens hips, thoracic spine, and hamstrings.
2. Shoulder & Upper Back (3 minutes)
• T-Spine Rotations (quadruped or side-lying, 30s each side) – Thoracic mobility.
• Banded Pull-Aparts (60s) – Activates posterior shoulder and scapular stabilizers.
• Arm Circles or Controlled Shoulder Rotations (30s each direction) – Dynamic joint prep.
3. Hips & Lower Body (5 minutes)
• 90/90 Hip Switches (60s) – Internal/external hip rotation.
• Walking Hip Openers (60s) – Step forward, pull knee toward chest.
• Banded Monster Walks or Lateral Walks (60s) – Glute med activation.
• Single-Leg Glute Bridge Hold (30s each leg) – Hip extension and glute activation.
4. Ankles, Knees & Dynamic Prep (4 minutes)
• Ankle Rocks (30s each side) – Knee over toes, mobilize ankle dorsiflexion.
• Knee Hug to Calf Raise (60s) – Balance, ankle activation, dynamic stretch.
• Bodyweight Squats with Reach (60s) – Deep squat, raise arms overhead to mobilize hips & thoracic spine.
• Skipping or High Knees (60s) – Dynamic activation, elevates heart rate before main workout.
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⏱️ Total Time: ~15 minutes
This sequence addresses spine, shoulders, hips, knees, and ankles while activating the core and stabilizers—perfect before strength training, conditioning, or sport.
