Rebuild Mobility From Zero — 4 Exercises

by @leo.moves · 4 exercises · 8fps GIFs
Source reel
💡 How to follow: The 4 drills Leo would do if he lost all mobility and had to start over. #1–2: 1 minute non-stop each, slow and controlled. #3–4: 10 reps total (per side where noted). All bodyweight on a mat.
1

Lunge into Forward Fold

Hips / Hamstrings
Lunge into Forward Fold

A standing lunge that flows into a forward fold. Opens the hip flexors on the way in and the hamstrings on the fold — both sides, continuously.

  1. Step into a lunge, back knee low, torso tall
  2. Fold forward over the front leg
  3. Let the head hang heavy — breathe
  4. Press back up and switch sides without stopping
  5. Keep it fluid: 1 minute non-stop
2

Taper Taps — Hip-Lift Toe Reach

Core / Hamstrings
Taper Taps — Hip-Lift Toe Reach

Hips lifted off the floor, reaching to tap the toes every rep. Wakes up the posterior chain and lower core in one dynamic move.

  1. Sit with legs extended long
  2. Lift the hips off the floor
  3. Reach across to tap the toes, alternating sides
  4. Keep the hips high — 1 minute non-stop
3

Prone Arch ↔ Forearm Plank Flow

Back / Core
Prone Arch ↔ Forearm Plank Flow

Dynamic flow between a prone superman arch and a rigid forearm plank. Builds back strength and core control in the same movement.

  1. Start prone, then lift chest, arms and legs (arch)
  2. Plant forearms and toes, press hips up into a plank
  3. Move between the two positions smoothly
  4. Big ranges, slow and controlled — 10 reps total
4

Kneeling Diagonal Stretch

Hips / Obliques
Kneeling Diagonal Stretch

One leg extended, the opposite hand reaches to tap the extended-side heel on a diagonal. Lengthens the side body and hip line.

  1. Kneel, extend the right leg out to the side
  2. Right hand reaches to tap the left heel
  3. Feel the diagonal lengthening through the side
  4. 10 reps, then switch sides