6/4/2021 No equipment mobility circuit | The GoodLife Fitness Blog

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Kelly Musovic
June 01, 2021

No equipment mobility circuit

Flexibility and movement, pain-free
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Mobility is often confused with flexibility. The difference is that flexibility refers to the
ability of your joints to move pain-free and without stiffness, while mobility refers to the
strength of the muscle in a range of motion.

Mobility work is essential in any fitness routine as it prepares our bodies for training. It can
help reduce the risk of injuries as well as improve form and range-of-motion.

Try this mobility circuit and see how this type of training can elevate your fitness routine.

1.
90/90 STRETCH - 3 SETS OF 1 REP EACH SIDE
HELD FOR 20-60 SECONDS
• Begin from the floor and place your front leg in a 90-degree angle directly out in
front of you with your knee flat on the ground

• Repeat the same with your back knee in a 90-degree angle behind you. Your back
knee should be in line with your hip and your shin and ankle should be straight
below

• Hinge at the hips and bend forward over your bent knee. Return to an upright
position and repeat two more times twisting further each time

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• Repeat on opposite leg for desired reps and sets

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2.
STANDING HIP OPENERS - 2 SETS OF 8 REPS
HELD FOR 20 SECONDS
• Start by facing a wall and place your hands against the wall keeping your torso on a
slight angle with your feet behind you

• Bend your right knee, and draw a large circle with your knee — first bringing it
forward and up, then out to the side, before bringing it back behind you

• Rotate your right knee in the opposite direction, so that your knee begins in front of
your body before moving back behind your hips, then out to the sides and back in
front of your body in a complete circle

• Try to keep your hips squared to the wall throughout the exercise to ensure the
movement is coming from your hip and not from your lower back

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3.
KNEELING HIP FLEXOR STRETCH - 3 SETS OF 1
REP EACH SIDE HELD FOR 20-30 SECONDS
• Begin by kneeling on a mat with both knees and place one foot forward in a 90-
degree angle at the hip and knee

• Place your hands on your front knee for support (if needed)

• Keeping your torso upright, slowly lean forward until you feel a comfortable stretch
through the groin and the top of your thigh of your rear leg

• Hold this position for 30 seconds then repeat on your other side

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4. d
PIGEON POSE - 3 SETS OF 1 REP EACH SIDE
HELD FOR 20-30 SECONDS
• Begin on all fours with your knees stacked under your hips and your wrists directly
under your shoulders

• Bring your right knee forward either behind or on the inner edge of your wrist

• At this point, your right ankle should be in front of your left hip

• Slide your left leg back, pointing your toes away from your body

• Hold for a comfortable amount of time before scissoring your hips and drawing
your legs toward one another and return back to all fours

• Hold for 30 seconds then repeat on the opposite leg

5.
LUNGE WITH A TWIST - 2 SETS OF 10-12 REPS
EACH SIDE
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• Begin standing with feet shoulder-width apart

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• With your right foot, step forward into a basic lunge position. As you bend your
knee, d
be sure to keep your knee over your right foot

• From your midsection, twist your upper body to the right keeping your core
engaged and squeeze your glutes

• Reach across your right side with your arms outstretched

• In a slow, controlled movement, bring your arms back to the center.

• Step the right foot back and return to your starting position for one rep

6.
BACK BOWS - 3 SETS OF 8-10 REPS
• Begin lying facedown with your arms extended in front of your body and your legs
extended behind you

• In one movement, engage your glutes and lower back to raise your arms, legs and
chest off the floor

• Hold for a predetermined amount of time before slowly returning your limbs to the
starting position for one rep

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