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10 Minute Perfect Morning Mobility Workout

By Live Lean TV

Your Body Will Feel Amazing All Day Long After These Follow Along Mobility Flows

On today’s episode of Live Lean TV, I’m sharing a 10 minute perfect morning mobility workout that you can do at home.

If you want to warm up your muscles, lubricate your joints, and feel amazing all day long, put your body through this 10 minute mobility workout first thing in the morning.

You don’t need to waste your precious time going to the gym or the yoga studio to improve your mobility in the morning.

From the comfort of your own home, you can get the blood flowing by opening up your hips, back, and shoulders, as they’re probably tight from sitting all day long.

Required Equipment

All you need for this 10 mobility workout is a chair, step, or couch.

Optional Equipment: Interval Timer

Here’s a link to the interval timer that I’m using to keep me on track.

tabata timer

Workout Instructions

The 10 minute mobility workout is set up using 3 mobility flows that you will cycle through for 2:30 minutes.

After each mobility flow, you’ll do 50 seconds of static stretching, then move on to the next mobility flow, until 10 minutes is up.

You are going to feel amazing after this.

Let’s get going.

Mobility Exercises

Click the links below for a step-by-step demonstration of each exercise.

Mobility Flow #1:

Flow Between The Following Mobility Exercises:

  1. Elevated Pigeon Stretch x 6 seconds on left leg
  2. Standing Bent Over Lat Stretch On Chair x 6 seconds
  3. Half Kneeling Quad Stretch With Single Arm Overhead Reach x 6 seconds on left leg
  4. Standing Bent Over Lat Stretch On Chair x 6 seconds
  5. Elevated Pigeon Stretch x 6 seconds on right leg
  6. Standing Bent Over Lat Stretch On Chair x 6 seconds
  7. Half Kneeling Quad Stretch With Single Arm Overhead Reach x 6 seconds on right leg

Duration: Set the timer for 2 minutes and 30 seconds and continue flowing between each mobility exercise, remembering to change sides each set, with no rest between exercises.

Mobility Flow Exercise #1: Elevated Pigeon Stretch

The Elevated Pigeon Stretch is a stretch that primarily targets the muscles in the gluteus maximus, hip external rotators, and piriformis found on the outer thigh.

The secondary stretched muscles include the hamstrings and lower back.

Elevated Pigeon Pose Coaching Cues:

  1. The first mobility flow begins with the elevated pigeon.
  2. Stand facing the chair.
  3. Grab the chair for support, then lift one leg and place your ankle on top of the chair, with your knee bent at a 90 degree angle.
  4. Ensure your back foot is positioned a comfortable distance away from the chair on the floor, while maintaining a hip width stance, with your hips squared to the front.
  5. Keeping your back straight, hinge at your hips and lean forward over your elevated leg, while maintaining a neutral spine.
  6. You should feel a good stretch in the outer hip and glute on the same side as the elevated bent leg.
  7. You can adjust the intensity by leaning more or less forward.
  8. Focus on relaxing into the stretch by swaying back and forth to feel the opening of your hips.
  9. Breath deeply to enhance the stretch rather than forcing your body into uncomfortable positions.
  10. Continue to sway back and forth in this stretched position for 6 seconds.
  11. Press both hands into the chair to lift your body up as you place your bent leg back to the floor to be parallel beside the other foot.
  12. Keep your hands on the chair, or shift them up to the back of the chair, as you immediately transition into the second mobility flow exercise, the standing half forward bend on chair.

Mobility Flow Exercise #2: Standing Bent Over Lat Stretch On Bench

The Standing Bent Over Lat Stretch On Bench is a stretch that primarily targets the muscles in lats, upper and lower back, and hamstrings.

Standing Bent Over Lat Stretch On Bench Coaching Cues:

  1. Stand with your feet hip width apart, facing an elevated surface, including an incline bench, box, or chair.
  2. Exhale to engage your core as you hinge at the hips to lean forward to place your hands on the top of the incline bench for support, with your arms fully extended, and you neck in a neutral position, aligned with your spine.
  3. Aim to keep your back straight by hinging at the hips rather than rounding your spine.
  4. Keep a slight bend in your knees to avoid locking them.
  5. Allow your chest to drop toward the floor as you feel the stretch across your lats, upper and lower back, and hamstrings.
  6. To intensify the stretch in the lats, focus on engaging your lats by pulling your shoulder blades towards each other.
  7. Breath deeply as you hold the stretch for the desired time.
  8. After 6 seconds, immediately transition into the half kneeling quad stretch with single arm overhead reach, by removing your hands from the chair, then completing a reverse lunge, using the same leg from the elevated pigeon stretch.

Mobility Flow Exercise #3: Half Kneeling Quad Stretch With Single Arm Overhead Reach

The Half Kneeling Quad Stretch With Single Arm Overhead Reach is an excellent stretch for the quadriceps and hip flexors.

By adding the overhead reach, it also helps stretch the muscles in the back.

To get started:

  1. Remove your hands from the chair, then complete a reverse lunge, using the same leg from the elevated pigeon stretch.
  2. Once you complete the reverse lunge, drop your back knee to kneel on the floor, with your forward foot planted into the floor, with your knee bent at a 90 degree angle.
  3. While kneeling on the ground with one knee, keep your abs braced for balance, then bend your back knee and bring your heel towards your butt.
  4. Grab your foot with your hand on the opposite arm, or the hand on the same side, then rise your other arm straight up into the air, while maintaining a tight core.
  5. To actively get a deep stretch in the quad, I like to think about contracting my glute and pushing my hip forward.
  6. Hold the stretch for 6 seconds, as you feel a good stretch in the front of the thighs in your quadriceps and hip flexors.
  7. Once the 6 seconds is up, move directly back into the standing half forward bend on chair for 6 seconds, then flow into the elevated pigeon pose, this time using your opposite leg for 6 seconds.

Flow back to the standing bent over lat stretch on bench for 6 seconds, then transition into the half half kneeling quad stretch with single arm overhead reach, using the opposite leg and arm.

That’s one set per side.

Continue flowing between these 3 mobility exercises until the 2 minutes and 30 seconds is up.

That is the first mobility flow.

Now it’s time to move directly into the single arm kneeling lat stretch.

Static Stretch: Single Arm Kneeling Lat Stretch

Duration: 25 seconds per side (50 seconds total)

This is the first static stretch we’re doing to open up and loosen your shoulders, lats, and upper and lower back is called the single arm kneeling lat stretch.

You can complete the single arm kneeling lat stretch with two arms as well, however I prefer to do them one arm at a time, to focus on really opening up both sides independently.

  1. Kneel down on the floor in front of chair.
  2. Extend one arm forward to put your hand on the chair, palms facing down.
  3. Sink your hips back until you feel a good stretch in your lats and shoulder.
  4. Under control, gently sway side to side to really loosen up the shoulder joint, while focusing on your breathing.
  5. Once 25 seconds is up, switch arms.

Once the buzzer goes off, move into Mobility Flow #2.

Mobility Flow #2: The Microwave

I like to call this one the Microwave.

Flow Between The Following Mobility Exercises:

  1. Standing Knee Hugs x 6 seconds on left leg
  2. Spiderman Lunge With Alternating Overhead Reach x 6 seconds per side
  3. Standing Forward Fold x 6 seconds
  4. Standing Overhead Stretch x 6 seconds
  5. Standing Knee Hugs x 6 seconds on right leg
  6. Spiderman Lunge With Alternating Overhead Reach x 6 seconds per side
  7. Standing Forward Fold x 6 seconds
  8. Standing Overhead Stretch x 6 seconds

Duration: Set the timer for 2 minutes and 30 seconds and continue flowing between each mobility exercise, remembering to change sides each set, with no rest between exercises.

Mobility Flow Exercise #1: Standing Knee Hugs

Standing Knee Hugs, also known as the standing knee to chest stretch, is a static stretch that targets the glutes, hip flexors, and hamstrings.

Since the stretch requires you to balance on one leg, it also helps improve core stability.

To get started:

  1. Stand with a hip width stance.
  2. Contract your core to stabilize your body, then lift your knee up towards your chest.
  3. Grab your knee with both hands interlocked together, then pull your knee further towards your chest.
  4. Keep both hips square, with your back straight.
  5. To improve your balance, focus on one object straight ahead, while keeping your core flexed.
  6. Hold this stretch for 6 seconds.
  7. Once the time is up, immediately transition into the spiderman lunge with alternating overhead reach.

Mobility Flow Exercise #2: Spiderman Lunge With Alternating Overhead Reach

The Spiderman Lunge With Alternating Overhead Reach is an excellent dynamic warm up exercise that warms up your hip adductors, hip flexors, hamstrings, and shoulders.

To get started:

  1. While standing, complete a reverse lunge, then kneel your back knee on the floor.
  2. If it’s more comfortable you can unflex your foot.
  3. Lower your hands to the floor on the inside of your front foot.
  4. Reach the arm closest to your foot overhead, as you follow your hand with your eyes, while rotating your upper torso towards your front knee to open up your chest.
  5. Hold for 6 seconds, then place your hand back on the floor.
  6. Repeat with the other arm to the other side, by pressing your inside elbow into your front knee to feel a stretch in your inner thigh, then reach overhead to open up your chest, shoulders, and back, as you face away from your front knee.
  7. Hold for 6 seconds, then place your hand back down on the floor, then bring your back foot beside your front foot to transition into the standing forward fold.

Mobility Flow Exercise #3: Standing Forward Fold

The Standing Forward Fold is an excellent stretch for your hamstrings and lower back.

To get started:

  1. While standing with your hips push back, keep your hands on the floor towards your feet as you stay in the forward fold position.
  2. It’s important to keep your lower back flat rather than rounding, so if you don’t have the mobility yet, feel free to bend your knees slightly.
  3. Keep your neck in alignment with your spine, and focus on closing the gap between your belly button and upper thighs, while driving your glutes back.
  4. Feel the stretch in your hamstrings and hold for 6 seconds, then flow directly into the standing overhead stretch by raising your upper torso back to standing.

Mobility Flow Exercise #4: Standing Overhead Reach

The Standing Overhead Reach is a simple yet effective way to stretch your upper body, including your shoulders, upper back, and arms to increase flexibility.

To get started:

  1. Stand with your feet hip width apart, with your shoulders relaxed and your spine straight.
  2. Engage your core to maintain a flat back, then in a wide arcing motion, sweep your extended arms out to the sides and overhead.
  3. Lift your chest and extend your arms fully to lengthen your spine as you reach upward toward the ceiling, while keeping your shoulders relaxed and away from your ears.
  4. You should feel a gentle stretch along your arms, shoulders, and the upper part of your back.
  5. Hold the stretched position for 6 seconds, while breathing deeply, then lower your arms back to your sides.
  6. Start the mobility flow over again, this time completing the reverse lunge with the opposite leg.

Continue flowing between these 4 mobility exercises until you hear the buzzer after the 2 minutes and 30 seconds is up.

Let’s move into the static stretch.

Static Stretch: Couch Stretch With Single Arm Overhead Reach

Duration: 25 seconds per side (50 seconds total)

This is the second static stretch is the couch stretch with single arm overhead reach.

You can use the same chair.

This a great way to test and improve the mobility and flexibility in your hips and quadriceps.

By adding the overhead reach, it also helps stretch the muscles in the back.

To get started:

  1. Get down on your hands and knees with your feet close to a chair.
  2. Keeping one knee on the floor, lift the opposite foot and place the top of your foot on the chair.
  3. Step forward with the opposite leg so your foot is planted into the ground, directly below your knee.
  4. Lift your torso up and bring your hips back so they’re inline with your quadriceps on the back leg.
  5. Raise the arm on the same side as the elevated foot over your head to feel a good stretch in your hip flexor.
  6. Focus on extending and driving your hips forward while keeping your glutes turned on.
  7. Once 25 seconds is up, switch legs and repeat with the other leg.
  8. After the time is up, get back to your feet to move on to the last mobility flow.

Mobility Flow #3:

This is one of my favorite mobility flows.

Flow Between The Following Mobility Exercises:

  1. Dive Bomber Push Up x 1 rep
  2. Straight Arm Plank x 6 seconds
  3. Scorpion Stretch x 6 seconds per side

Duration: Set the timer for 2 minutes and 30 seconds and continue flowing between each mobility exercise, remembering to change sides each set, with no rest between exercises.

Mobility Exercise #1: Dive Bomber Push Up

In the video I mistakenly referred to the dive bomber push as the hindu push up.

The Dive Bomber Push Up is an excellent variation of the traditional push up that targets more shoulders as well as helping improve mobility and flexibility.

To get started:

  1. Get into a push up position with your hands directly below your shoulders and your back flat.
  2. Raise your hips towards the ceiling, keeping your legs straight, and lower your head so your back and arms form a straight line, similar to the downward facing dog pose.
  3. If you have the flexibility, press your heels into the floor.
  4. Next, drop your hips down towards the floor and swoop your upper body forward, by bending your elbows, then raising your chest up with your arms fully extended, similar to a cobra pose.
  5. Pause for a moment to feel a good stretch in your lower back.
  6. Reverse the movement back to the starting position.
  7. After completing one rep, immediately lower your hips to transition into a straight arm plank.

Mobility Exercise #2: Straight Arm Plank

The Straight Arm Plank is a modification of the forearm plank where you plank with your arms extended.

This not only strengthens your abs, but it also improves your core stabilizer muscles and balance.

To get started:

  1. Get into a push up position with your toes and hands planted into the floor, directly below your shoulders, feet shoulder width apart, and your body forming a straight line from heels to head.
  2. Contract your abs, your glutes, your hamstrings, quadriceps, chest, and other every muscle in your body.
  3. Hold this position for 6 seconds, then lower into the bottom of a push up.

Mobility Exercise #3: Scorpion Stretch

The Scorpion Stretch is a dynamic stretch that primarily targets the lower back, hips, and shoulders.

To get started:

  1. Begin by lying face down on the floor with your arms extended straight out to the sides, forming a “T” shape, with your palms pressed into the floor.
  2. Engage your glutes and lower back muscles to lift your left leg off the ground, then rotate your bent leg to bring it across the back of your body towards your right side.
  3. As your leg moves across, turn your head and upper body to the left, opening up your chest.
  4. Your body will form a twisted or scorpion-like shape.
  5. Aim to touch the floor with your leg, or get as close as your flexibility allows.
  6. Hold for 6 seconds to feel a good stretch through the hips, lower back, and chest, then bring your leg back beside your other leg, and repeat the same movement with the opposite leg, then hold for 6 seconds.
  7. Once you complete one rep on both sides, transition back into a straight arm plank.

Continue flowing between these 3 mobility exercises until you hear the buzzer after the 2 minutes and 30 seconds is up.

Once the time is up, get back down on the floor to move into the last static stretch.

Static Stretch: Side Lying Quad Stretch

Duration: 25 seconds per side (50 seconds total)

Similar to the scorpion stretch, this time we’re going to complete the side lying quad stretch while holding your ankle to open up the hips again.

This primarily stretches the quadriceps muscles in the front of the thigh, as well as the hip flexors.

To get started:

  1. There are a few ways to get set up.
  2. I like to begin by lying face down on the floor with your arms extended straight out to the sides, forming a “T” shape, with your palms pressed into the floor.
  3. Then rotate onto your side, while keeping the bottom arm extended back and out to the side, with your body positioned in a straight line.
  4. I like this arm position as it provides a nice stretch in the shoulder and chest.
  5. If this is uncomfortable for you, you can simply lie down on one side on the floor, then extend your bottom arm straight out front to the side for support or bend your elbow to rest your head on your hand.
  6. Bend the top leg at the knee, bringing it closer to your glutes, while keeping the knee pointing straight ahead.
  7. Reach back with your top hand and grasp the ankle of the top leg.
  8. Ensure that both knees stay close together during the stretch as gently pull your top heel towards your glutes, while your knee is bent. 
  9. Avoid letting the top knee drift too far behind or in front of the bottom knee, while keeping your spine in a neutral position to avoid excessive arching or rounding.
  10. Hold for 25 seconds, then let go of your ankle, rotate to the other side, then switch legs and repeat

That’s Your 10 Minute Mobility Workout

After finishing this 10 minute mobility workout my shoulders felt great, my chest felt open, and I could feel the blood flowing through my hips.

This the perfect thing to do in the morning before you go on with your day.

You may notice that I didn’t talk too much through this workout.

The reason for that is I want you coming back and click play on this video whenever you feel like you need to really open up and get the blood flowing first thing in the morning.

That’s it guys.

Do this 10 minute mobility workout in the morning to feel amazing all day long.

If you enjoyed this mobility workout, do me a favor and please click the social media buttons to share it with your friends.

More people need to be including mobility workouts into their daily routines.

Get My Live Lean Mobility Workout Program

I’ve created a complete mobility video workout series that you can follow along with me every day of the week.

If you are interested in that, here is a link to my follow along Live Lean Mobility video program.

I love you guys and keep Living Lean.

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