{"id":10217,"date":"2024-08-23T10:19:33","date_gmt":"2024-08-23T09:19:33","guid":{"rendered":"https:\/\/mensfitness.co.uk\/?p=10217"},"modified":"2024-08-29T11:06:03","modified_gmt":"2024-08-29T10:06:03","slug":"quick-mobility-routine","status":"publish","type":"post","link":"https:\/\/mensfitness.co.uk\/workouts\/quick-mobility-routine\/","title":{"rendered":"Make time for this quick mobility routine before you work out"},"content":{"rendered":"\n<p>Getting in shape isn\u2019t just about the tonnage you can hoist in the gym. For starters, how fit are you really if you can bench press an ungodly amount but can\u2019t touch your toes? Before hitting the resistance machines at the gym, it&#8217;s important to spend some time on your mobility. (Recovery is also key \u2013 whether you follow up your workout with some stretches or do some rolling with your trusty <a href=\"https:\/\/mensfitness.co.uk\/review\/best-foam-rollers-for-post-workout-recovery\/\" target=\"_blank\" rel=\"noopener\">foam roller<\/a>).<\/p>\n\n\n\n<p>Also, consider the muscle-building benefits of greater balance and flexibility. Both mean you\u2019ll be able to shift more weight through a greater range of motion, which will increase your hormone production and help you build an athlete\u2019s body.<\/p>\n\n\n\n<div class=\"wp-block-kelseymedia-blocks-block-how-we-test-section\"><div class=\"c-how-we-test\">\n<div class=\"c-how-we-test__header\">\n<h3 class=\"wp-block-heading\" id=\"h-why-you-can-trust-the-exercises-in-men-s-fitness\">Why you can trust the exercises in Men&#8217;s Fitness<\/h3>\n<\/div>\n\n\n\n<div class=\"c-how-we-test__content\">\n<p>At Men\u2019s Fitness we pride ourselves on delivering information that serves a singular purpose: to improve some aspect of your health, fitness or wellbeing. For over 16 years, we\u2019ve been publishing authoritative health and fitness content \u2013 written by our expert editors and contributors. Each of our workouts has been created and tested by either a highly experienced editor or expert contributor. This quick mobility routine is based on NFL strength coach <a href=\"https:\/\/www.defrancostraining.com\" target=\"_blank\" rel=\"noopener\">Joe DeFranco<\/a>\u2019s protocol for professional athletes.<\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-how-to-do-this-mobility-routine\">How to do this mobility routine<\/h3>\n\n\n\n<ul>\n<li>Do the mobility circuit four times a week, either before your regular sessions or as a standalone plan<\/li>\n\n\n\n<li>As it&#8217;s a mobility workout, it won\u2019t tax your muscles too much<\/li>\n\n\n\n<li>Go through all the moves once,&nbsp;rest for 30 seconds, then repeat<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-stretches-in-this-quick-mobility-routine\">Stretches in this quick mobility routine<\/h3>\n\n\n\n<p><strong>1a. <a href=\"#rolling-saddle-stretch\">Rolling saddle stretch<\/a><\/strong><br><strong>1b. <a href=\"#squat-to-stretch\">Squat to stretch<\/a><\/strong><br><strong>1c. <a href=\"#wide-mountain-climber\">Wide mountain climber<\/a><\/strong><br><strong>1d. <a href=\"#groiner\">Groiner<\/a><\/strong><br><strong>1e. <a href=\"#pistol-squat\">Pistol squat<\/a><\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"rolling-saddle-stretch\"><a id=\"rolling-saddle-stretch\"><\/a>1a. Rolling saddle stretch<\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"891\" height=\"652\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Rolling-saddle-stretch-1.jpg\" alt=\"Man performing a rolling saddle stretch\" class=\"wp-image-31787\" style=\"width:612px;height:auto\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Rolling-saddle-stretch-1.jpg 891w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Rolling-saddle-stretch-1.jpg?resize=300,220 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Rolling-saddle-stretch-1.jpg?resize=768,562 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Rolling-saddle-stretch-1.jpg?resize=562,411 562w\" sizes=\"(max-width: 891px) 100vw, 891px\" \/><\/figure><\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"947\" height=\"656\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Rolling-saddle-stretch-2.jpg\" alt=\"Man performing a rolling saddle stretch\" class=\"wp-image-31788\" style=\"width:624px;height:auto\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Rolling-saddle-stretch-2.jpg 947w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Rolling-saddle-stretch-2.jpg?resize=300,208 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Rolling-saddle-stretch-2.jpg?resize=768,532 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Rolling-saddle-stretch-2.jpg?resize=900,623 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Rolling-saddle-stretch-2.jpg?resize=562,389 562w\" sizes=\"(max-width: 947px) 100vw, 947px\" \/><\/figure><\/div>\n\n\n<figure class=\"wp-block-table aligncenter\"><table><tbody><tr><td><strong>Reps<\/strong><\/td><td>8<\/td><\/tr><tr><td><strong>Rest<\/strong><\/td><td>Straight into 1b<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Why I like it:<\/strong> This version of the saddle stretch is much better for people with knee issues as there&#8217;s very little bend in the lower legs.<\/p>\n\n\n\n<ul>\n<li>Start in a sitting position with your legs spread apart<\/li>\n\n\n\n<li>Roll backwards along your spine so you end up with your back on the floor and your legs in the air<\/li>\n\n\n\n<li>Try to get a little forward momentum during each rep, reaching forwards with your arms<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"squat-to-stretch\"><a id=\"squat-to-stretch\"><\/a>1b.&nbsp;Squat to stretch<\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"837\" height=\"700\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/squat-to-stretch-1.jpg\" alt=\"Man performing a squat to stretch\" class=\"wp-image-31789\" style=\"width:622px;height:auto\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/squat-to-stretch-1.jpg 837w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/squat-to-stretch-1.jpg?resize=300,251 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/squat-to-stretch-1.jpg?resize=768,642 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/squat-to-stretch-1.jpg?resize=562,470 562w\" sizes=\"(max-width: 837px) 100vw, 837px\" \/><\/figure><\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"967\" height=\"797\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/squat-to-stretch-2.jpg\" alt=\"Man performing a squat to stretch\" class=\"wp-image-31790\" style=\"width:630px;height:auto\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/squat-to-stretch-2.jpg 967w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/squat-to-stretch-2.jpg?resize=300,247 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/squat-to-stretch-2.jpg?resize=768,633 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/squat-to-stretch-2.jpg?resize=900,742 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/squat-to-stretch-2.jpg?resize=562,463 562w\" sizes=\"(max-width: 967px) 100vw, 967px\" \/><\/figure><\/div>\n\n\n<figure class=\"wp-block-table aligncenter\"><table><tbody><tr><td><strong>Reps<\/strong><\/td><td>8<\/td><\/tr><tr><td><strong>Rest<\/strong><\/td><td>Straight into 1c<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Why I like it:<\/strong> While the deep squat hold is one of the best ways to maintain and optimize deep hip flexion, adding the stretch element is a great way to prime your hamstrings for a dynamic workout.<\/p>\n\n\n\n<ul>\n<li>Squat, grab the ends of your toes and stand up while still holding on<\/li>\n\n\n\n<li>You should feel the stretch in your hamstrings<\/li>\n\n\n\n<li>Release your hold and straighten up, then repeat <\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"wide-mountain-climber\"><a id=\"wide-mountain-climber\"><\/a>1c.&nbsp;Wide&nbsp;mountain climber<\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"842\" height=\"707\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/wide-mountain-climber.jpg\" alt=\"Man performing a wide mountain climber stretch\" class=\"wp-image-31791\" style=\"width:721px;height:auto\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/wide-mountain-climber.jpg 842w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/wide-mountain-climber.jpg?resize=300,252 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/wide-mountain-climber.jpg?resize=768,645 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/wide-mountain-climber.jpg?resize=562,472 562w\" sizes=\"(max-width: 842px) 100vw, 842px\" \/><\/figure><\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"845\" height=\"630\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/wide-mountain-climber-2.jpg\" alt=\"Man performing a wide mountain climber stretch\" class=\"wp-image-31792\" style=\"width:716px;height:auto\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/wide-mountain-climber-2.jpg 845w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/wide-mountain-climber-2.jpg?resize=300,224 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/wide-mountain-climber-2.jpg?resize=768,573 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/wide-mountain-climber-2.jpg?resize=562,419 562w\" sizes=\"(max-width: 845px) 100vw, 845px\" \/><\/figure><\/div>\n\n\n<figure class=\"wp-block-table aligncenter\"><table><tbody><tr><td><strong>Reps<\/strong><\/td><td>10 each side<\/td><\/tr><tr><td><strong>Rest<\/strong><\/td><td>Straight into 1d<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Why I like it:<\/strong> This is one of my favorites for building core strength and cardio endurance as well as prepping the lower body for action.<\/p>\n\n\n\n<ul>\n<li>Start in a press-up position and bring one leg forwards as far as possible, outside your arm<\/li>\n\n\n\n<li>Move your foot back to the start position, then repeat on the other leg<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"groiner\"><a id=\"groiner\"><\/a>1d.&nbsp;Groiner<\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"841\" height=\"707\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/groiner.jpg\" alt=\"Man performing a groiner stretch\" class=\"wp-image-31793\" style=\"width:691px;height:auto\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/groiner.jpg 841w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/groiner.jpg?resize=300,252 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/groiner.jpg?resize=768,646 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/groiner.jpg?resize=562,472 562w\" sizes=\"(max-width: 841px) 100vw, 841px\" \/><\/figure><\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"947\" height=\"712\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/groiner-2.jpg\" alt=\"Man performing a groiner stretch\" class=\"wp-image-31794\" style=\"width:681px;height:auto\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/groiner-2.jpg 947w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/groiner-2.jpg?resize=300,226 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/groiner-2.jpg?resize=768,577 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/groiner-2.jpg?resize=900,677 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/groiner-2.jpg?resize=562,423 562w\" sizes=\"(max-width: 947px) 100vw, 947px\" \/><\/figure><\/div>\n\n\n<figure class=\"wp-block-table aligncenter\"><table><tbody><tr><td><strong>Reps<\/strong><\/td><td>10<\/td><\/tr><tr><td><strong>Rest<\/strong><\/td><td>Straight into 1e<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Why I like it:<\/strong> The groiner is my go-to stretch for improving hip mobility as well as working on core strength.<\/p>\n\n\n\n<ul>\n<li>Start in a push-up position and jump your feet forwards to land just outside your hands<\/li>\n\n\n\n<li>Pause for a second, pushing out on your knees with your elbows for a more intense stretch<\/li>\n\n\n\n<li>Jump your feet back to the start to complete one rep<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"pistol-squat\"><a id=\"pistol-squat\"><\/a>1e.&nbsp;Pistol squat<\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"815\" height=\"892\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Pistol-squat.jpg\" alt=\"Man performing a pistol squat\" class=\"wp-image-31795\" style=\"width:561px;height:auto\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Pistol-squat.jpg 815w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Pistol-squat.jpg?resize=274,300 274w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Pistol-squat.jpg?resize=768,841 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Pistol-squat.jpg?resize=562,615 562w\" sizes=\"(max-width: 815px) 100vw, 815px\" \/><\/figure><\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"845\" height=\"750\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Pistol-squat-2.jpg\" alt=\"Man performing a pistol squat\" class=\"wp-image-31796\" style=\"width:554px;height:auto\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Pistol-squat-2.jpg 845w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Pistol-squat-2.jpg?resize=300,266 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Pistol-squat-2.jpg?resize=768,682 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/08\/Pistol-squat-2.jpg?resize=562,499 562w\" sizes=\"(max-width: 845px) 100vw, 845px\" \/><\/figure><\/div>\n\n\n<figure class=\"wp-block-table aligncenter\"><table><tbody><tr><td><strong>Reps<\/strong><\/td><td>5 each side<\/td><\/tr><tr><td><strong>Rest<\/strong><\/td><td>30 secs, then repeat 1a<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Why I like it: <\/strong>This is the toughest move of the bunch but is excellent for knee and ankle mobility.<\/p>\n\n\n\n<ul>\n<li>Stand on one leg and slowly lower yourself into a one-leg squat, going as low as possible and keeping your other foot straight out in front of you<\/li>\n\n\n\n<li>If it\u2019s too tough, hold on to a bench or chair with one hand<\/li>\n<\/ul>\n\n\n\n<p><strong>Related content:<\/strong><\/p>\n\n\n\n<ul>\n<li><a class=\"internal-link\" href=\"https:\/\/mensfitness.co.uk\/workouts\/best-rotator-cuff-exercises\/\" target=\"_blank\" rel=\"noopener\">Best rotator cuff exercises<\/a><\/li>\n\n\n\n<li><a class=\"internal-link\" href=\"https:\/\/mensfitness.co.uk\/features\/why-is-shoulder-mobility-important\/\" target=\"_blank\" rel=\"noopener\">Why is shoulder mobility important?<\/a><\/li>\n\n\n\n<li><a class=\"internal-link\" href=\"https:\/\/mensfitness.co.uk\/workouts\/best-back-stretches\/\" target=\"_blank\" rel=\"noopener\">Best back stretches<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Adding the right dynamic stretches to your workout will pay off in muscle gains<\/p>\n","protected":false},"author":87,"featured_media":31796,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_jetpack_memberships_contains_paid_content":false,"amazon_asin_number":"","model":"","featured_image_overlay_img":"","hjpType":"","squirrel_render_by":"","squirrel_id":""},"categories":[9],"tags":[137],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.5 (Yoast SEO v23.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Make time for this quick mobility routine before you work out | Men&#039;s Fitness<\/title>\n<meta name=\"description\" content=\"This mobility routine, based on NFL strength coach Joe DeFranco\u2019s protocol for professional athletes, will keep you supple and strong\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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