Morning Mobility Reset — 14 Moves

compiled by ATHENA · 5 coaches · ~12 min · mat + bar + optional kettlebell
🌅 14 moves · 5 coaches — one morning flow: spine → hips → pelvis → feet → rotation. No rush — go as slow as the demos.
Block 1 — Decompress the spine & hips (from @antwanrarcus)
1

Dead Hang + Leg Swings

Spine
Dead Hang + Leg Swings demo
30 sec
Hang from a bar, swing your legs — decompresses the spine and releases the lower back in real time.
  1. Grip the bar, full hang
  2. Swing legs forward/back gently
  3. Keep shoulders engaged, no dead weight
  4. 30 seconds
Progress it: Add 15 sec or light ankle weights.
2

Deep Squat Hold

Hips / Ankles
Deep Squat Hold demo
2 min
A two-minute daily squat undoes hours of sitting damage and opens the hips.
  1. Sit all the way down, heels flat
  2. Elbows inside knees, pry them open
  3. Chest tall, breathe
  4. 2 minutes total
Progress it: Work up to 3–5 min or add a hold at the bottom.
3

Couch Stretch

Hip flexors / Quads
Couch Stretch demo
60 sec / side
Back shin vertical on a bench, front leg in lunge stance — releases the tight hip flexors pulling on your lower back.
  1. Back shin up on bench, foot relaxed
  2. Front foot forward into 90° lunge
  3. Push hips forward, upright torso
  4. 60 sec per side
Progress it: Add a torso side-bend or reach overhead for the same hip flexor line.
4

90/90 Hip Switches

Hips / Rotation
90/90 Hip Switches demo
10 slow reps
Sit with knees bent, plant hands behind — sweep both knees side to side to unlock hip rotation.
  1. Hands behind, knees together
  2. Sweep knees to one side (90/90)
  3. Smoothly switch to the other side
  4. 10 slow, controlled reps
Progress it: Lift hands off the floor for a harder core balance.
Block 2 — Reset the pelvis · anterior tilt fix (from @markuskneissl)
5

Kneeling Reverse Lean

Hip flexors
Kneeling Reverse Lean demo
8–10 reps
Tall kneeling, lean the whole body back as one block — stretches tight hip flexors that tip the pelvis forward.
  1. Tall kneeling, torso rigid
  2. Lean back toward heels, hinge only at knees
  3. Keep spine neutral
  4. 8–10 slow reps
Progress it: Lean deeper, or add a small pulse at the bottom.
6

Half-Camel Reach

Front functional line
Half-Camel Reach demo
5 breaths / side
One hand back to the heel, opposite arm sweeps up and across — opens the entire diagonal front chain.
  1. Upright kneeling
  2. Reach one hand back to your heel/ankle
  3. Sweep the other arm overhead and across
  4. 5 deep breaths per side
Progress it: Full camel if the hips open up.
7

Reverse Tabletop Leg Lift

Glutes / Hamstrings
Reverse Tabletop Leg Lift demo
10 / side
Seated tabletop lean-back with leg extensions — wakes up the glutes and hamstrings that counter-hold the pelvis.
  1. Lean back into reverse tabletop
  2. Keep hips high
  3. Extend one leg, lower with control
  4. 10 per side
Progress it: Straighten both legs at once, or add a small tempo raise.
8

Psoas Lean → Toe Squat Rock

Psoas
Psoas Lean → Toe Squat Rock demo
10 reps
Kneel with toes tucked, lean back onto hands, then rock forward into a deep toe squat — psoas mobility in motion.
  1. Kneel, toes tucked under
  2. Lean torso back, hands behind
  3. Rock forward into a deep toe squat
  4. Flow back and forth, 10 reps
Progress it: Increase the rocking range as hips warm up.
9

Half-Kneeling Hamstring Fold

Hamstrings
Half-Kneeling Hamstring Fold demo
30–45 sec / side
Half-split position, hinge forward over the front leg — hamstrings balance the pelvis pull from the front.
  1. One knee down, front leg extended
  2. Toes up, heel on floor
  3. Hinge forward at the hips, long spine
  4. 30–45 sec per side
Progress it: Reach hands past the ankle, or fold deeper.
Block 3 — Golf hip CARs: standing → quadruped → seated (from @builtfitgolf)
10

Standing Hip CARs (Open / Close the Gate)

Hips / Rotation
Standing Hip CARs (Open / Close the Gate) demo
5–8 slow / side
Single-leg stance beside a hip-height hurdle: sweep the working leg over the hurdle forward (open) and backward (close) through full rotation.
  1. Stand side-on to a foam roller/hurdle
  2. Lift knee to 90°, sweep it over the roller
  3. Sweep back the same way
  4. 5–8 each direction per side
Progress it: Raise the hurdle height or slow the rep speed.
11

Quadruped Hip CARs

Hips / Control
Quadruped Hip CARs demo
5–8 slow / side
Tabletop position, tracing controlled hip circles — rotation quality without the balance requirement.
  1. All fours, knees under hips
  2. Lift one knee, keep hips level
  3. Trace circles through full hip range
  4. 5–8 each direction per side
Progress it: Bigger circles, slower tempo.
12

Seated Hip CARs

Hips / End-range
Seated Hip CARs demo
5–8 slow / side
Seated, rotating the hip open and closed in controlled arcs — end-range hip rotation for golfers and sitters.
  1. Sit tall, one leg out
  2. Rotate the hip open, then close
  3. Spine stays tall, no leaning
  4. 5–8 arcs per side
Progress it: Work toward a bigger rotation arc.
Block 4 — Foot & ankle (from @garcia_effect_official)
13

Big-Toe Extension + Knee Drives

Feet / Ankles
Big-Toe Extension + Knee Drives demo
10 / side
Barefoot, big toe pressed up against a box edge, knee drives forward — stretch the plantar fascia and 1st MTP joint.
  1. Barefoot, big toe up against box/wall
  2. Ball of foot and heel stay flat
  3. Drive the knee forward over the toe
  4. Oscillate, 10 per side
Progress it: Increase the drive depth, or add a slight bounce.
Block 5 — Finish with rotation (from @taigenhegberg)
14

Kettlebell Halos (The Angel Workout)

Full body / Rotation
Kettlebell Halos (The Angel Workout) demo
10 each direction
Inverted kettlebell gripped by the horns, circled around the head — core, shoulders and spinal rotation in one move.
  1. Invert the KB, grip the horns
  2. Trace a halo circle around your head
  3. Core braced, spine tall
  4. 10 each direction
Progress it: Load: 35–45 lb sweet spot — go down if too heavy, up if easy.