For this weeks Exercise(s) Of the Week I was inspired by a video I posted up on the Facebook page.
Below are six of my favourite mobility drills to use with clients. Some are kindly borrowed from Eric Cressey’s Show And Go Training.
They are all simple to instruct and are great for loosening up the body for a good bootcamp session. Do not have clients hold the stretch position for more then a couple of seconds.
1. Walking Knee Grab
Mobilizes the posterior of the hip. Warms up stabilizer muscles in legs.
How to instruct:
- Lift your leg and grab the top of your shin with both hands.
- Pull your knee up and towards your chest aiming for a quick stretch through the hamstrings/glutes.
- Place foot back on the ground in a step forward.
- Repeat with the other side.
Do 5-10 each leg or over 10-15 metres.
2. Walking Ankle Grap
Mobilizes the posterior of the hip targeting the piriformis.
How to instruct:
- Lift your leg to the front and grab your ankle.
- Pull your ankle upwards while rotating about the hip.
- Place foot back on the ground in a step forward.
- Repeat with the other side.
Do 5-10 each leg or over 10-15 metres.
3. Spiderman Lunge
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Mobilizes the thoracic spine, adductors, hamstrings and hip flexors. Warms up the legs.
How to instruct:
- Take a large stride forward in preparation for a lunge.
- Place your hands on the ground on the inside of your forward foot. Try to place the palms flat on the ground.
- Lift your chest and head, straightening out your back. Tell clients to try and thrust their chest forward.
- Stand up.
- Step through with the other leg and repeat.
Do 5-10 each leg or over 20 metres.
4. Warrior Lunge
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Mobilizes the hip flexors. Warms up the legs and arms
How to instruct:
- Take a large stride forward in preparation for a lunge.
- As you lower into the lunge raise your hands over tuck the glute of your back leg and reach above your head with your hands.
- Stand up and then repeat with the other leg in a walking lunge fashion.
Do 5-10 each leg or over 20 metres.
5. Squat to Reach
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Mobilizes the hips in preparation for low squats.
How to instruct:
- Stand in a neutral position ready to do a squat.
- Keep your arms by your side as you squat down.
- Attempt to touch the ground with your finger tips whilst keeping the back straight, heels down and chest up.
- Stand up again raising your hands above your head and reaching towards the sky.
- Repeat.
Do 10-15 squats.
6. Yoga Push Ups
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Mobilizes the hamstrings, shoulders and warms up the arms and chest.
How to instruct:
- Begin in a push up position.
- Drive the hips back into a downwards-facing dog position.
- Slide the shoulders back over the hands into a push up position.
- Do a push up.
- Repeat by going back to the downwards dog position.
Do 10 repetitions. Clients who cannot to push ups on their toes can drop to their knees for the push up.
For more mobility exercises to use with your clients or on yourself I recommend checking out Magnificent Mobility by Eric Cressey and Mike Robertson.
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Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.
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