dominate in 8
mobility routine
MY MOBILITY ROUTINE
Here’s a quick mobility routine I like to use before workouts, BJJ, or even on off-days to get the body moving and loosen up tight areas. You can do it as a circuit—moving from one exercise to the next—to boost your core temperature, increase blood flow, and feel ready to dominate your training.
When it comes to mobility, consistency is king. You’re better off doing a little each day, rather than trying to cram it all into one long session.
If you do this routine just three times per week, you’ll notice a huge difference in how your body moves, feels, and performs.
As the saying goes, motion is lotion.
So, let's get moving!
1. Windshield wiper
8-10 reps per side
I like starting with this drill because it’s low-intensity and is a great way to ease yourself into the routine. You’ll know you’re dialed in when you feel a deep stretch through the outer glutes and hips.
2. hip rotation
5 reps per side
This drill is excellent for unlocking hip rotation. If the first version feels too challenging, try the second variation shown in the video—it makes the movement more accessible without losing the benefits.
3. side lying windmill
8-10 reps per side
My go-to mobility move for the shoulders and upper back. It targets thoracic rotation, an often-overlooked but crucial component for both posture and performance. You'll feel a good stretch in your chest, shoulder, and upper back.
4. cat camel
8-10 reps
You've probably seen or done this one countless times, but I want you to pay close attention to the form. Take your time with this drill and really try to feel your entire back moving from flexion to extension in order to get the most benefit.
5. dynamic Child pose
5 reps per side
I love this one. Just crawl your hands to the left and flip your right palm up (and vice versa). You’ll know you’re in the right spot when you feel a deep stretch through your lat (big muscle under your armpit) or your QL (along the side of your lower back).
6. handcuff
8-10 reps
This one doubles as a shoulder mobility drill and a sneaky upper back burner. Fair warning: it’s not as easy as it looks—you’ll feel muscles you didn’t even know existed. I like to imagine I’m holding a marker in each hand, drawing big, smooth circles.
7. adductor rocker
8-10 reps per side
You’ll feel a solid stretch in your adductors (inner thighs) right away with this one. If it feels too intense, no worries—try the modified version with your hands elevated on yoga blocks, like in the video.
8. spider-man
8-10 reps per side
I like finishing with this one because it’s the most intense, in my opinion—it really ramps up your core temperature and leaves you ending on a high note. If it feels too challenging, try one of the other variations shown in the video.