BANG FOR

YOUR BUCK
MOBILITY
5 Time-Efficient Exercises
To Increase Your Mobility,
Flexibility And Movement

By Nick Chapman
The Logical Trainer

© Nick Chapman 2017

http://www.thelogicaltrainer.com
All Rights Reserved
Preface
This book is designed to help you improve your
mobility, the ability to move freely through your
joints. Starting out or advancing with mobility can be
daunting and time-consuming. So this guide is
intended to ignite your fire to develop your mobility,
make use of your training time and learn to move
freely with joy.

The 5 exercises in this book have enabled me to

maximise my time when training mobility and helped
me alleviate pain, move freely, try new activities and
movements, add variety to training and feel better in
general. I frequently perform these movements
throughout my training or even when I’m feeling
stiff, tired or lethargic. I know they can help enhance
your life just as they have with mine.

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About the Author
Hi, I’m Nick Chapman, a registered exercise
professional and Australian Strength & Conditioning
Association Coach with a degree in Exercise and
Sports Science.

I advocate a logical, honest approach to health and

fitness that can be applied to all things life. I aim to
provide you with rational, proven methods that cut
through the nonsense in the fitness industry. I have a
passion for training, cooking and learning new things.
I focus on helping others find a love for exercise that
can be sustained throughout their life. I believe
exercise should be enjoyable and fun, helping you to
stay healthy everyday.

Disclaimer
No part of this eBook may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording or by any
information storage and retrieval system, without written permission from the
author. The information provided with in this eBook is for general information
purposes only. While we try to keep the information up-to-date and correct,
there are no representations or warranties, express or implied, about the
completeness, accuracy, reliability, suitability or availability with respect to the
information, products, services, or related graphics contained in this eBook for
any purpose.
Any use of this information is at your own risk. The methods described within
this eBook are the author’s personal thoughts. They are not intended to be a
definitive set of instructions. You may discover there are other methods and
materials to accomplish the same end result.
Before beginning any new exercise program it is recommended that you seek
medical advice from your personal physician. This eBook is not intended to be a
substitute for the medical advice of a licensed physician. The reader should
consult their doctor in any matters relating to his/her health.

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 Contents
Introduction
4
Exercise 1
7
Cossack Squat to Overhead Diagrams
8
Cossack Squat to Overhead Instructions
9
Exercise 2
10
Deep Squat to Rotation to Hamstring Diagrams
11
Deep Squat to Rotation to Hamstring Instructions
12
Exercise 3
13
Inchworm to Spider Lunge to Rotation Diagrams
14
Inchworm to Spider Lunge to Rotation Instructions
15
Exercise 4
16
Yoga Push-Up to Downward Dog to Neck Twist Diagrams 17
Yoga Push-Up to Downward Dog to Neck Twist Instructions
18
Exercise 5
19
Reverse Lunge with Twist Diagrams
20
Reverse Lunge with Twist Instructions
21
Bonus Exercises
22
Takeaway
28

3
 Introduction
Mobility is the range of motion that can be controlled
in a joint. The greater the mobility someone has, the
greater the ability to reach and control certain
positions and postures. Mobility training involves
actively increasing the range of motion through your
joints and surrounding tissue. It not only improves
your joint health and range of motion, but also has a
global transference, improving many aspects of your
body. Whilst mobility is very different to flexibility
(muscle length), they are both intertwined.

Mobility is important for a healthy body and joints.

Our bodies are not suited to being crumpled in a chair
and hunched over a desk all day, in a state of
inactivity. Left unused, our joints become stiff, painful
and weak, causing many complications and injuries
throughout the body such as arthritis, chronic lower
back pain, poor posture and injuries. While you may
not always feel these consequences now, there will
come a day when you do. If you have overlooked the
benefits of mobility, you can change that now.

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What are the benefits of mobility?

There are many benefits of mobility and they can vary

from people to people. Here is just 10 of the main
benefits of mobility and mobility training:
1) Eradicate joint pain and injury
2) Perform movements with a greater range of
motion -> recruit more muscles and burn more
calories
3) Prevent future injury
4) Be a healthy role-model for family and friends
5) Play and move with more freedom
6) Undertake daily and household activities pain
free
7) Perform a wider range of movements -> exercise
with more variety, options and enjoyment
8) Prolong quality of life
9) Prolong independent living as you age
10) Prevent joint deterioration

What’s the best way to use this guide?

Are you are like a lot of successful, productive

people? Then you like to make the most of you’re
time, especially with exercise. With that in mind,
these 5 mobility exercises are perfect to maximise
your time and improve your performance, targeting
multiple joints and muscles. Perform 2-3 sets of 8-12

5
reps of the exercise. These are best performed either
as part of a warm-up, in between sets of exercises
such as squats, as a cool-down, as you wake up in the
morning, at work or whenever you feel like moving.
Try these exercises consistently and see the benefits to
your mobility and movement.

Do not be disheartened if the exercises feel difficult or

you can’t do them very well at first. With consistent
practice, you will be well on your way to increasing
your mobility and achieving smooth, pain free
movement. Perform these mobility exercises daily for
the best results. Start with a few of the exercises and
build up to performing all 5.

These exercises are ideal to improve whole-body

mobility and flexibility, targeting your hips,
hamstrings, adductors, ankles, shoulders, thoracic
spine and upper back. Incorporate mobility training
with strength training, interval training and nutrition
to enhance your health, fitness and fat loss.

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 Exercise 1

Cossack
Squat to
Overhead

7
 8
 Cossack Squat to Overhead
Instructions

1. Start with a wide stance, toes pointing out, arms

straight in front of you and thumbs pointing up.

2. Squat down to one side into a Cossack squat,

pushing hips back, keeping opposite leg straight
and opposite toes pointing to the air.

3. Reach above your head as high as you can with

straight arms, thumbs pointing up and behind
you and keeping heels on the ground.

4. Lower arms back down in front of you.

5. Stand back up to the starting position and repeat

on the other side.

6. Repeat exercise 4-6 times on each side for 2-3

sets.

9
 Exercise 2

Deep Squat
to Rotation
to
Hamstring

10
 Part 1 Part 2

Part 6 Part 3

Part 4 Part 3

11
 Deep Squat to Rotation to
Hamstring Instructions

1. Start standing in natural squat position, usually

toes pointing slightly out.

2. Reach down keeping legs straight, grabbing your

toes, or ankles if you have inflexible hamstrings.

3. Drop down into the bottom of a squat, keeping

hold of your toes or ankles.

4. Reach up to the sky as high as you can with one

hand, keeping arm straight and opposite hand
holding onto toes or ankles.

5. Lower arm and repeat on the other hand.

6. Stand back up to the starting position and repeat

exercise 4-6 times on each side for 2-3 sets.

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 Exercise 3

Inchworm
to Spider
Lunge to
Rotation

13
 Part 1 Part 2

Part 6 Part 3

Part 5 Part 4

14
 Inchworm to Spider Lunge to
Rotation Instructions

1. Start standing up with feet shoulder width apart

and toes straight ahead.

2. Reach down and put your hands flat on the

ground, keeping legs straight if possible.

3. Slowly walk hands out in front of you, until you

reach the top of a push-up position.

4. Bring one foot up alongside your hand, so your

foot is next to your hand.

5. Reach your elbow towards the ground then place

your hand back onto the ground.

6. Reach to the sky as high as you can with the

same arm, keeping opposite hand on the ground.

7. Place your foot back into a normal push-up

position and repeat for the other side.

8. Walk hands back to the starting position and

repeat exercise 4-6 times on each side for 2-3 sets.

15
 Exercise 4

Yoga Push-
Up to
Downward
Dog to Neck
Twist
16
 Part 1 Part 2

Part 6 Part 3

Part 5 Part 4

17
 Yoga Push-Up to Downward
Dog to Neck Twist

1. Start at the top of a push-up position, with hands

flat on the ground outside shoulders.

2. Slowly lower yourself to the bottom of a push-up

position.

3. Arch up into the upward dog position, extending

your spine, straightening your arms and
extending your feet.

4. Lower back into the bottom of a push-up and

then up to the top of a push-up.

5. Push your lower body into the air into the

downward dog position, keeping your arms and
legs straight.

6. Rotate your neck to one side as far as possible,

then to the other side as far as possible.

7. Lower back into the starting position and repeat

exercise 4-6 times on each side for 2-3 sets.

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 Exercise 5

Reverse
Lunge with
Twist

19
 Part 1 Part 2

Part 4

Part 6 Part 3

Part 5 Part 4

20
 Reverse Lunge with Twist

1. Start standing up with feet shoulder width apart

and toes straight ahead.

2. Take a large step back into a reverse lunge

position, placing you knee on the ground.

3. From this position, straighten your arms out to

the side.

4. Twist your upper body to one side with arms

straight, and then repeat on the other side.

5. Stand back up to the starting position and repeat

on the other leg.

6. Repeat exercise 4-6 times on each side for 2-3 sets.

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 Bonus
Exercises

5 Dowel
Mobility
Exercises

22
 6. Overhead Squat
• Stand in your natural squat position; hold the
dowel overhead with straight arms and hands
towards the end of the dowel.

• Squat down as low as possible without losing a

neutral spine position.

• The overhead squat is a great exercise for overall

whole-body mobility and stability.

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 7. Shoulder Dislocates
• Start with a wide grip; keep your arms straight
and slowly bring the dowel over your head and
behind your back as far as you can.

• Then rotate back in the opposite direction to

bring the dowel in front of your body again.

• Slowly move your hands closer together on the

dowel as the movement becomes more
comfortable.

• Shoulder dislocates help to mobilise the

shoulders and surrounding musculature
including the pecs.

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 8. Overhead Reverse Lunge
• Hold the dowel with your hands just outside
your shoulders and straight above your head.

• Reach as high as possible with straight arms

overhead and take a big step back sinking into
the lunge.

• Stand back up to the starting position and repeat

on other leg.

• The overhead reverse lunge is another whole-

body movement, mobilising the hips, thoracic
spine and shoulders; and generates stability
through the body.

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 9. Dowel Romanian Deadlift
• Set up and perform like a normal Romanian
Deadlift. Keep a neutral spine with your hands
outside shoulders.

• Squeeze your lats like you’re holding imaginary

towels in your armpits.

• Hinge back through your hips until you feel a

slight stretch on the hamstrings, then stand up
tall squeezing your glutes.

• The dowel RDL is great to groove the hip hinge

pattern and improve range of motion through the
hamstrings.

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 10. Lateral Squat to
Overhead
• Set your feet wide outside your shoulders and
point your toes forward.

• Sink back to one side through your hips.

• At the bottom of the squat, raise the dowel as

high as you can above your head and then
lower to starting position.

• Stand back up and repeat on other side.

• The lateral squat to overhead is a great

mobility and preparation exercise targeting the
body as unit, particularly your adductors.

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 Takeaway
Try these movements out on a daily basis and enjoy
the progress you make. Remember, there is always
room for improvement, as long as you practise
consistently. Even the most mobile and flexible
athletes were beginners once. We all have to start
somewhere. Focus on training mobility daily and
gradually progressing. Always enjoy the journey.

For more information and reading, visit:

thelogicaltrainer.com

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