Try the Mobility30:
30 Minutes a Day for 30 Days!
This is SO SIMPLE and completely scalable for any level of fitness!
Ideal for Beginners - Building the habit of fitness can be the hardest part about getting started. This FREE and easy program can get you started in the right direction and allow for you to create a habit in your day to set aside for fitness without beating yourself up like many beginners do. You can call it the MOBILITY30 or a mini-mobility day and do it as a stand-alone workout.
For Those Who Already Exercise - If you fall off the wagon and need a few weeks or a month to rebuild some good habits try the MOBILITY30 for 30 minutes a day. This can be the only thing you choose to do in a day, or an addition to your existing workout time, or a second workout later in the day or evening.
If your life and training has fallen off the rails...
For Those Burned Out - If you have been burning the candle at both ends or just finished a grueling gut check event (endurance race / selection / etc), consider adding the MOBILITY30 to your day somewhere. Some days it may be the only thing you do and others it may be a supplement warmup or cooldown depending on how you are feeling. Stress is Stress no matter how you accumulate it. Learn how to metabolize it with deep breathing during easy pain free cardio sets along with muscle and joint loosening stretching, foam rolling, and massaging.
How I Am Using It - I am now on Day 3 as I just hatched the idea during my last full mobility day talking to a guy in the gym who said he needed to work on flexibility and joint mobility due to just heavy lifting for years. I have still done my workouts that I normally do, but at the end of the workout I do a cooldown / Mobility phase for 10-15 minutes. Then I go to the pool and continue the MOBILITY30 after 1000m of swimming and 10 minutes of treading water. By the end of the day, I have accumulated 30 minutes of mobility / nonimpact cardio.
Here is the MOBILITY30:
Repeat 5 times
Easy cardio - 5 minutes
(bike, elliptical, row, swim, walk)
Stretch, foam roll, or massage tool - 5 minutes
(only 30 minutes a day!)
You may ask: What kind of stretching? It is up to you. I prefer a yoga based stretching routine, a pre-sports dynamic stretching routine, and a mix of stretching depending on what feels tight. You drive this training as it depends on what you need to stretch, massage, loosen. But in my of my programs, there are dozens of pictures of stretching, foam rolling, and moving.
Check out this Static Stretching free PDF for starters.
How Much Do I Feel This Works?
I Do Something Everyday! Read More Below:
Related Articles on the Topic:
Don't Skip Mobility Day
Change Your Life - Add Mobility and Flexibility
My Mobility Day Video Walk-Through
Mini-Mobility Day As a Cooldown or Warmup
Mastering Recovery - Your Mobility Days Are Recovery Days, Technique Days, Easy Days BUT Life Changing Too.
Recovery Defined Fully
Longevity = The Mastery of Recovery
Here are some of our tools of the mobility day:
Hyper Volt, Ryobi Orbital Car Buffer, massage balls, foam roller, hard plastic half balls to help work out any knots that are not loosening with just stretching and dynamic stretching.
Training is What We Do:
Need Programming for Fitness Tests and Beyond? We are all about getting you TO and THROUGH your future training program. See how that works.
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Who is Stew Smith CSCS? Coach, Trainer, Writer, Podcaster: I'm the former Navy SEAL that tactical candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession. See More at StewSmithFitness.com
Where to Find More Information About Optimal Performance Training Programs
When you start training again, consider the seasonal tactical fitness model. I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, helps with flexibility and mobility, but will also put you at a level of physical abilities where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics. When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.
These Seasonal Tactical Fitness BLOCK Periodization programs will walk you through 4 x 4 weeks cycles with 16 weeks of each season in two programs. (32 total weeks)
Increase Strength & Crush the PST / PAST
3 Weeks Strength - 1 Week PT / Cardio Focus
(16 weeks)
These programs will walk you through 4 cycles with 12 weeks of each season in two programs.
The Specific Military / Special Ops Physical Fitness Workouts
Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4 Grinder PT
Navy SWCC Workout
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Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Air Force Special Warfare IFT / OFT / Selection Prep
Advanced Running Program - Special Ops Supplement Plan
USMC RECON / MarSOC Workout
USMC OCS / TBS Workout
USMC IST and PFT
The Combat Conditioning Workout
Air Force PJ / CCT Workout Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version
The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout
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The Law Enforcement Physical Fitness Workouts
The FBI Academy Workout | FBI Workout Vol 2
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT
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I’ve been lifting for six years and rarely stretch or do workouts to increase my mobility. After reading this blog post, I realized that mobility could help you with weightlifting as well as feel better throughout the day. I’m going to take on this challenge and see where it takes me.