Current movement library

Mobility routines

Three canonical routines for pancake and hamstring range, ankle and squat mechanics, and controlled hip rotation.

Updated August 15, 2026 · Review hip and hamstring restrictions after the August 16 checkpoint

Before you start

Duration: About 12–20 min

Equipment: Blocks, cushion, support and optional band

Timing: After lifting or separately, including at night

Stop if: Joint pain, pinching or worse symptoms later

Order: Complete the selected routineAdjust: Reduce range or effort as neededStop: Joint pain or pinching

DoseKey cueAvoid

Weekly rhythm: Mobility A → rest/easy activity → Mobility B → rest/easy activity → Mobility C → rest. Repeat. Warm up for 5 min before every session. Progress range only when symptoms are unchanged later that day and the next morning.