Exercise collection
Foundational Mobility Exercises
A practical collection organized by training purpose—not a claim that every exercise belongs in every program.
How to use this collection
Select a small number of movements that cover your needs, fit your equipment and can be progressed consistently. You do not need to perform every exercise listed.
Spinal mobility · Beginner
→Cat-Cow
Explore gentle spinal flexion and extension.
Rotation · Beginner
→Thoracic Rotation
Practice controlled upper-back rotation.
Hip extension · Beginner
→Half-Kneeling Hip-Flexor Stretch
Improve comfort in hip extension with pelvic control.
Ankle mobility · Beginner
→Ankle Dorsiflexion Mobilization
Practice knee-forward ankle motion while keeping the heel down.
Multi-planar mobility · Intermediate
→World’s Greatest Stretch
Combine lunge, hip and upper-back mobility.
Shoulder elevation · Beginner
→Wall Slide
Practice overhead motion with trunk and shoulder control.
Build a simple session
Most beginners can start with one lower-body movement, one push, one pull and one trunk or carry exercise. Add volume gradually rather than creating a long routine immediately.