10 MIN MOBILITY FLOW | Full Body Dynamic Stretch

Summary

In this 10-minute mobility flow video, Tom guides viewers through a series of stretching and mobility exercises to improve flexibility and range of motion. Starting with inchworms for hamstring stretches, the routine progresses to spider-man lunges, frog rocks, and various squat variations. Exercises like 1990 knee drops and hurdler reaches target the hips and upper back, while tabletops and page turners focus on shoulder extension and back release. The session concludes with deep squats to test overall mobility, offering a well-rounded routine to enhance physical performance.

Takeaways

• 🔔 The video is a 10-minute mobility flow led by Tom Peter, focusing on stretching and improving flexibility.
• 🦵 The routine begins with 'inchworms' to stretch the hamstrings, emphasizing a neutral spine and gradual spinal flexion.
• 🕷️ 'Spider-man lunges' are next, combining lunges with rotational movements to engage the core and improve hip mobility.
• 🐸 'Frog rocks' involve rocking side to side in a deep squat, aiming to maintain heel contact and upper back posture.
• 🧘 'Frog to pikes' transition from a squat to a pike position, requiring balance and flexibility in the hips and shoulders.
• 🏋️‍♂️ '1990 knee drops' are performed to mobilize the hips, maintaining a 90-degree angle at the knees and an upright posture.
• 🔄 '1990 circles' involve circling the chest over the knee, shin, or foot, adapting the movement to one's flexibility level.
• 🏃‍♂️ 'Hurdler reaches' are performed to stretch the hip flexors, alternating legs and incorporating a reach towards the toes.
• 🐺 The 'four-point kneeling reach' targets the upper back, encouraging chest and shoulder mobility.
• 🤸‍♂️ 'Table tops' are crucial for shoulder extension, beneficial for exercises like tricep dips and gymnastics rings.
• 📚 'Page turners' are a favorite exercise for releasing the upper and lower back, performed in both a flat and overhead variation.
• 🧍‍♂️ The routine concludes with 'deep squats' to test overall mobility, emphasizing proper squat form and balance.

Q & A

What is the first exercise Tom introduces in the mobility flow?

The first exercise Tom introduces is the inchworm, which involves hinging at the hip, reaching down towards the toes, walking out into a press-up position, and then hinging back up.

How many inchworm exercises are recommended in the routine?

Tom recommends doing five inchworm exercises in the routine.

What is the purpose of maintaining a neutral spine while doing the inchworm?

Maintaining a neutral spine while doing the inchworm helps to prevent rounding of the back and ensures that the stretch is focused on the hamstrings without causing unnecessary strain on the spine.

What is the next exercise after the inchworm in Tom's routine?

After the inchworm, the next exercise is the spider-man lunge, which involves staying in the press-up position and alternating legs to rotate and point towards the ceiling.

How many times should each leg be rotated in the spider-man lunge?

Each leg should be rotated three times in the spider-man lunge.

What is the significance of keeping heels on the floor during the frog rocks exercise?

Keeping heels on the floor during the frog rocks exercise helps to maximize ankle flexion and maintain a stable base, which is important for the effectiveness and safety of the stretch.

What is the frog to pike exercise and how many times should it be done?

The frog to pike exercise involves sitting deep into a frog squat while holding onto the toes and then standing into a pike position. It should be done five times.

How does the 1990 knee drop exercise help with hip mobility?

The 1990 knee drop exercise helps with hip mobility by dropping the knees to a 90-degree angle and making contact with the floor, which stretches and mobilizes the hips.

What is the hurdler reach exercise and how many should be done per side?

The hurdler reach exercise involves extending one leg out, reaching down towards the foot, tucking the leg back in, and then kicking the front leg out while reaching the head down towards the knee. It should be done three times per side.

How does the four-point kneeling upper back mobilization help in opening up the chest and upper back?

The four-point kneeling upper back mobilization helps in opening up the chest and upper back by reaching one hand as far under as possible and rounding to point back to the ceiling, which stretches and mobilizes the thoracic spine and shoulder girdle.

What is the purpose of the tabletop exercise in the mobility routine?

The tabletop exercise is designed to develop shoulder extension, which is useful for exercises like tricep dips or gymnastics rings. It involves driving the hips up into a tabletop position and then lowering back down, focusing on maintaining a straight back and engaging the upper body.

How does the page turner exercise affect the upper and lower back?

The page turner exercise is a great release for the upper and lower back. It involves lying on the side, taking the top knee up to a 90-degree angle, and turning over as far as possible while maintaining contact with the knee and the back of the hand on the floor.

What is the final test of mobility in Tom's routine?

The final test of mobility in Tom's routine is performing five slow tempo deep squats, which assesses the overall flexibility and mobility of the hips, ankles, and upper back.

Outlines

00:00

🏋️‍♂️ Mobility and Flow Exercises

The paragraph introduces a mobility and flow exercise routine led by Tom and Peter. It begins with 'inch worms', a hamstring stretch that involves hinging at the hips and reaching towards the toes, followed by walking into a press-up position and then hinging back up. The focus is on maintaining a neutral spine and only rounding the back when necessary to reach the toes. The routine continues with 'spider-man lunges', performed from the press-up position, where one leg is placed outside the hand and the body is rotated to stretch the back leg. This is followed by 'frog rocks', a side-to-side rocking motion from a deep squat position, emphasizing maintaining heel contact with the floor and good upper back posture. The segment ends with 'frog to pikes', a movement from a deep squat to a pike position, holding onto toes and emphasizing a tucked chin and high hip position.

05:00

🏃‍♂️ Advanced Mobility and Stretching

This paragraph continues the mobility routine with '1990 knee drops', which are performed to mobilize the hips while maintaining a 90-degree knee angle and an upright posture. The next exercise is '1990 circles', where the chest is circled over the knee, shin, or foot, depending on flexibility. The routine then transitions into 'hurdler reaches', which involve extending one leg out and reaching down towards the foot, followed by tucking the leg back in and transitioning to a position where the head reaches down towards the knee. The paragraph also includes mobilization of the upper back through a four-point kneeling position, reaching one hand under the body and rounding the back towards the ceiling. 'Table tops' are introduced as an exercise for shoulder extension, which is important for activities like tricep dips or gymnastics rings. The segment concludes with 'page turners', a side-lying exercise that involves turning the body over and maintaining contact with the floor, providing a release for the upper and lower back.

10:08

🧘‍♂️ Final Stretches and Deep Squats

The final paragraph of the script focuses on testing the mobility developed through the previous exercises. It starts with 'page turning', a stretch that involves lying on the side with the top knee at a 90-degree angle and turning over as far as possible. This is followed by an overhead reach variation of the page turners, which adds an upper body stretch. The routine concludes with five slow-tempo deep squats to assess overall mobility, emphasizing knee drive out to the side, hip drop, and maintaining an upper back posture. The squats are performed with a focus on even pressure distribution and heel contact with the floor. The paragraph ends with a prompt for viewers to share their feedback on the mobility exercises and to engage with the channel for more content.

Keywords

💡Inchworms

Inchworms refer to a stretching exercise where one starts in a standing position, bends at the hips to reach towards the toes, and then walks out into a press-up position. This exercise is used to stretch the hamstrings and is part of the warm-up routine described in the video. It is important for enhancing mobility and flexibility, as demonstrated in the script where the presenter instructs viewers to hinge at the hip without rounding the back to reach the toes.

💡Hinge at the Hip

Hinging at the hip is a movement that involves bending at the hip joint while keeping the back straight. This action is crucial for maintaining proper form during exercises like inchworms to prevent lower back strain. In the video, the presenter emphasizes not rounding the back when hinging, which is a key instruction for protecting the spine during mobility exercises.

💡Spider-Man Lunges

Spider-Man lunges are a dynamic stretching exercise where one starts in a press-up position and brings one knee towards the elbow of the opposite arm, then rotates the hip to point it towards the ceiling. This exercise is designed to stretch the hip flexors and groin while also engaging the core. The video script describes this exercise as part of the flow, aiming to improve lower body mobility.

💡Frog Rocks

Frog rocks are a mobility exercise that involves sitting with the feet close to the body, elbows inside the knees, and rocking side to side. This movement is intended to increase ankle flexion and upper back mobility. The script mentions maintaining heel contact with the floor and a proud chest posture, indicating the importance of proper form in this exercise.

💡Frog to Pikes

Frog to pikes is an exercise that transitions from a deep squat position, similar to sitting in a frog stance, to a pike position where the body is straightened and the hips are lifted high. This exercise is used to improve hip and ankle mobility. The video script specifies that the knees should be on the outside of the elbows, which helps in achieving the correct form.

💡1990 Knee Drops

1990 knee drops are a mobility exercise where one sits on the ground with knees bent at a 90-degree angle and drops down until the knees touch the floor. This exercise is designed to mobilize the hips and improve flexibility in the hip joint. The script mentions maintaining an upright posture during this exercise, which is essential for targeting the correct muscle groups.

💡Hurdler Reaches

Hurdler reaches are a stretching exercise that involves extending one leg out while reaching towards the foot, then tucking the leg back in and transitioning to a position where the head is reached down towards the knee. This exercise is used to stretch the hip flexors and improve flexibility. The video script describes this as a part of the routine to enhance overall mobility.

💡Four-Point Kneeling

Four-point kneeling is a position where one kneels with hands and knees on the ground, similar to a tabletop position but with the knees bent. This position is used as a starting point for various upper back and shoulder mobility exercises. In the video, the presenter uses this position to reach under and round the back, aiming to open up the chest and upper back.

💡Tabletops

Tabletops are an exercise that involves driving the hips up into a position where the body forms a tabletop shape, supporting the weight on the hands and feet. This exercise is beneficial for developing shoulder extension and is often used in gymnastics and calisthenics training. The script mentions using knuckles or palms and the importance of not arching the lower back during the movement.

💡Page Turners

Page turners are a mobility exercise that involves lying on one side, lifting the top knee to a 90-degree angle, and then turning the body as far as possible while maintaining contact with the floor. This exercise is designed to stretch the upper and lower back. The video script describes two variations of this exercise: one with a simple turn and another with an overhead reach to increase the stretch.

💡Deep Squats

Deep squats are a fundamental exercise that involves squatting down as low as possible with the hips dropping between the ankles. This exercise is used to test and improve lower body mobility, particularly in the hips and ankles. The video script includes a variation of deep squats where the presenter instructs viewers to pause overhead and reach straighten the arms out, which adds an extra challenge to the movement.

Highlights

Introduction to a 10-minute mobility flow routine

Starting with inchworms for hamstring stretching

Technique for maintaining a neutral spine during the hinge

Adjusting the exercise by bending legs if needed

Transitioning to spider-man lunges from press-up position

Executing three repetitions of each spider-man lunge variation

Moving into frog rocks for ankle and upper back mobility

Maintaining heel contact and upper back posture in frog rocks

Progressing to frog to pikes for deep squat and pike exercises

Instructions for performing five reps of frog to pikes

Sitting for 1990 knee drops to mobilize the hips

Executing 1990 circles to increase flexibility over the knee or ankle

Transitioning to hurdler reaches for a deep stretch

Technique for hurdler reaches with a brief toe touch

Mobilizing the upper back in a four-point kneeling position

Performing table tops for shoulder extension and gymnastics preparation

Executing page turners for upper and lower back release

Adding an overhead reach variation to page turners

Testing mobility with five slow tempo deep squats

Final mobility test with a pause and overhead reach in squat

Conclusion and invitation to engage with the channel and other videos

Transcripts

welcome to the channel my name is tom

peter and this is my 10 minute mobility

flow we're going to start off with some

inch worms great hamstring stretch

you're going to hinge at the hip you

know reach down towards your toes

you're going to walk out into a press-up

position

on the way back in keep your legs

straight for as long as possible until

you can touch your toes then hinge back

up we're gonna do five of these you can

notice as i hinge down i'm not rounding

my back straight away i'm seeing how

much can i hinge with a nice neutral

spine before i need to flex you might

not need to flex your spine at all to

reach your toes or you might need to

flex it a lot

if by the time you've rounded your back

you still can't reach the floor then

feel free to bend your legs slightly

also

we're gonna do five of these and then

we're gonna move on to some spider-man

lunges

stay out in the press-up position at the

end of this inchworm then take one leg

put it on the outside of your hand i'm

going to rotate each way pointing to the

ceiling

once you've done both sides switch your

legs around and put the other foot on

the outside of the hand try and

straighten the back leg up turn each way

once

that's one time per side we're gonna

total three per side

so

[Music]

this is the final time then we're going

to move into something called frog rocks

so you're going to bring both feet in

slot the elbows on the inside of the

knees posture upright and then you're

going to rock side to side

when you rock side to side you want to

make sure that your heels stay on the

floor try and maintain some good upper

back posture also keeping the chest

proud pulling the shoulder blades back

and maximize the flexion of the ankles

[Music]

we're about to move on to frog to pikes

so what you're going to do you're going

to sit deep into the frog squat holding

on to your toes then you're going to

stand into the pike we're doing this

five times so sit deep into the frog

squat posture upright and then stand

into a pike position where you're

tucking your chin under and standing

your hips as high as you can get without

letting go of your toes the knees should

be on the outside of the elbows and do

this for five reps

[Music]

this is the final rep then you're going

to sit onto your bum you're going to do

some 1990 knee drops to get the hips

mobilized

we're going to keep the knees at a 90

degree angle you're going to drop until

you make contact with the floor with

both knees

you're going to do five per side try and

maintain an upright posture you can prop

yourself up with your hands or you can

take your hands off completely but if

you do that you still want to maintain a

nice upright posture

stay on to this side now and we're going

to go into some 1990 circles so you're

going to circle your chest either over

your knee shin or foot

keep that knee pushed down if needed

if you're more flexible you'll be making

circles more over your ankle if you're

less flexible your circles are going to

be more over the knee

once you've done 10 each way we're going

to do the same again on the other side

[Music]

in a moment we're going to transition

into some hurdler reaches we're going to

do three per side so flip to the other

side extend one leg out

reach down towards that foot

and then you're going to tuck that leg

back in

and transition over you're going to kick

the front leg out

reach your head down towards your knee

reach your hands towards your toe

and then you're going to hook that back

in and transition back we're going to do

three per side with just a brief reach

down towards your toe

you can prop yourself up with the back

hand if you want to maintain a better

posture

and as you reach your head down towards

your knee you want to breathe out and

try and relax into the stretch

[Music]

next up we're going to mobilize the

upper back you're going to come into a

four-point kneeling position

you're going to be reaching one hand as

far under as you can and then round

pointing back to the ceiling you want to

really open out that chest and upper

back we're going to do 10 on one side

and then we're going to do 10 on the

other

so

[Music]

[Music]

[Music]

after this we're going to move on to

some table tops these are really

important for developing some shoulder

extension

they're useful when you're trying to do

exercises such as tricep dips or when

you're trying to work on the gymnastics

rings i'm going to use my knuckles but

you can just go flat on your palms if

it's comfortable i'm going to drive your

hips up into a tabletop and then come

back down predominantly pushing off your

heels put a slight pelvic tilt at the

top of the movement and you don't want

to arch your lower back you want to keep

your ribs tucked down and in you should

feel a stretch

up your bicep and the front of your

shoulders

[Music]

you've got two more table tops and then

we're going to move on to my favorite

mobility exercise which is going to be

some page turners it's a great release

for the upper and the lower back

you're going to lie onto your side

you're going to take the top knee up to

a 90 degree angle and keep it in contact

with the floor your bottom leg's

straight and you're just going to turn

over as far as you can

maintain contact with that knee and the

back of your hand on the floor

throughout the whole movement

you're going to do five reps and then

we're going to move into the same thing

with an overhead reach added in so

you're gonna do five classic page

turners and then after this one

you're gonna move into the overhead

variation so you're gonna come up

halfway and then reach your thumb

diagonally up feeling a little bit of a

stretch in the lats

once you've done five of these we're

gonna do the same on the other side with

five flat turns and then five overhead

reaching turns if it's more comfortable

you can put a cushion or a roller

underneath that knee that's a 90 degree

bend if you feel like it's okay then

don't worry about that

[Music]

you're coming on to the last overhead

page turning now and then we're going to

test out that mobility that we've been

working on by doing five slow tempo deep

squats

just try and keep pace with me we want

the knees driven out to the side drop

your hips down between the ankles as low

as you can

you definitely want to maintain a good

upper back posture your arms can come

out for some counter balance and just

see what your mobility is looking like

make sure you keep your heel on the

floor throughout the squat and maintain

even pressure between your big toe the

outside of your foot and your heel

on this last rep now i'm going to put

your hands behind your ears i'm going to

squat down i'm going to pause

overhead reach straighten the arms out

pull the arms back

you're going to hold this

and then in a second i'm going to return

the hands behind your ears and stand up

good job thanks for joining my mobility

routine hopefully you did enjoy this

video if you did give it a like check

out my channel there's loads of other

follow along videos you can get involved

with if you're enjoying the content

subscribe which of those mobility

exercises did you find the most useful

put in the comments i'd love to hear

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