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Mobility exercises are arguably just as important, if not more important, than your actual workout. Not only do they get your muscles firing, but they help you wake up your movements to help you avoid injury. Here is a quick (10-15 min) mobility routine for your lower body from Cameron Yuen, a Physical Therapist and Strength and Conditioning coach at Bespoke Treatments. This can be performed as a warmup as part of a workout, or as a stand-alone mobility session.  


Dynamic Hip Flexor Stretch

  • Start in a half-kneeling position with your pelvis tucked under your ribcage.

  • Rock your hips forward until you feel a stretch in the front of your hip. Do not hyperextend your lower back as you push forward. 

  • To make the stretch more intense, reach your arm up and over your opposite shoulder as you rock forward. Aim for 15-20 reps


Dynamic Adductor Stretch

  • Bring your front leg out to the side at roughly a 90-degree angle.

  • Keep your hips squared up forward as you rock towards the side. You should feel a stretch along your inner thigh or groin. Aim for 15-20 reps.



  • Stand up and take a stance roughly shoulder-width apart. Reach down and hold onto the arches of your feet.

  • Squat down and push your knees apart with your elbows. Try to keep a tall chest with your feet flat. Aim for 15-20 reps.


Cossack Squat

  • Take a wide stance with feet straight ahead or slightly turned out.

  • Reach your arms forward as you sit down and back towards one side. Try to keep the feet flat throughout.

  • If you run out of room, let the straight leg rotate so that your toes face towards the ceiling. Repeat on the other side aiming for 20 reps total.



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