Mobility and Flexibility IS the Workout 

I was recently asked, "When do you do your mobility and flexibility training - during the warmup or cooldown?" 

Answer: Well - both. Plus, the workout itself. Mobility is the workout. Here's how and why:

Adding flexibility and mobility training into your calisthenics, cardio, and even strength training can be done with excellent results. You may want to limit stretching during rest periods during strength training to maximize 1RM. Flexibility and mobility can be trained when doing auxiliary lifts with moderate weight and higher reps. in between calisthenics sets and during rest sets in cardio (run, swim, etc). 

Also, ANY exercise you do, with a full range of motion movement to lift or move yourself, adds flexibility and mobility. Whether this is a single-joint movement or a more complete multi-joint lift, the full range of motion movement equals mobility training.

Cardio Sets: Adding stretching to treading and swimming workouts is absolutely a way to improve your treading ability and streamline body position. Your inability to tread might be a mobility/flexibility issue. That is why we mix in the Frog Pose progression when teaching the egg-beater (or breaststroke kick). 

REST SETS: If you want to add static or dynamic stretches as part of the rest in between sets and exercises, that is an optional way to mix flexibility, mobility, and active rest.

One-legged RDL/Toe Touches and Hanging knee-ups mix flexibility, mobility, and decompression into typical leg workouts. 

When in doubt, you can take plenty of opportunities to help you with flexibility and mobility issues. Whether you add in Mobility Days as a primary workout of the day or you add stretches and movements throughout other workouts or even spread throughout the day when sitting most of the day. 

Remember, flexibility and mobility do not need to be just part of the warmup and cooldown; it can be much more than that. If you pursue opportunities to add stretches and movements throughout the day, you will be glad you did and amazed that older aches and pains hurt much less or are completely gone. 

Books and eBooks Available With Focused Mobility

I have a Full Series for 40 and Over - Just about when things feel like they are falling apart. These programs can make a life-changing difference. 

The Tactical Fitness Over 40 Series Introduces What We Call Mobility Day!

These programs are not just for people over 40. We have people younger than 40 and over 50-60 doing this level of workouts as they progressively build from beginner to advanced (left to right).

The Latest Program - The Ageless Athlete
- Fitness Over 50 -

I spent my 54-55th year on Earth writing this new program! This is a beginner plan, intermediate section, and advanced workout I did this year. 

Seasonal Tactical Fitness Programs Will Build Optimal Performance and Specifically Address Weaknesses in Each Phase

Consider the long-term training system of the seasonal tactical fitness model, as it offers the opportunity never to neglect your weaknesses, helps with flexibility and mobility, and puts you at a level of physical ability where you are happy with your overall ability to do just about anything. We have a system where the strengths and weaknesses dictate our training. Check it out: What is Seasonal Tactical Fitness Periodization?.