Minimal Morning Mobility Routine - 4 Minutes, Full Body

⚡️ More details and tips 👉 https://gmb.io/morning-mobility/

0:00 - Intro
0:37 - The Bare Minimum Routine
3:27 - If you only have 1 minute, do this move!
5:02 - If you have more time
11:10 - Q&A
13:00 - Shameless plug: https://www.youtube.com/c/GMBFitnessS...

More mobility routines:    • 8 Daily Hip Mobility Exercises to Fix Your...  

Four minutes is all you need to wake up your body and prepare for whatever the day brings. This routine strips away everything nonessential and focuses on the movements that matter most for daily mobility and joint health.
The bare minimum that actually works: Three movements, one minute each. Quadruped torso circles mobilize your spine, shoulders, and wrists simultaneously. Hip flexor lunges counter the effects of sitting and sleeping. A-frame to squat transitions open your posterior chain while building functional squatting patterns. That's it. Three minutes total.
Why this approach beats complex routines: Most people fail with mobility work because they make it too complicated. This routine succeeds because it's so simple you'd be silly not to do it. Like brushing your teeth, it becomes automatic when the barrier to entry is practically zero. The movements work multiple joints and movement patterns simultaneously, giving you maximum benefit in minimum time.
Built-in progression for when you have extra time. The additional movements - hanging variations, torso rotations, 90-90 hip stretches, and three-point bridges - add targeted work for specific areas. But they're optional extras, not requirements. Start with the three-minute foundation and add what fits your schedule.
Real-world carryover. Each movement addresses common problem areas from modern life. The spinal rotations counter desk posture. Hip flexor work combats sitting tightness. Squatting patterns prepare you for getting up and down throughout the day. Hanging decompresses your spine and strengthens your grip.
Modifications included throughout. Can't squat deep? Go to your comfortable range. Wrists bothering you? Turn your fingers out slightly. No pull-up bar? Use the floor variation shown. Every movement scales to your current ability while still providing benefit.
This exemplifies our systematic approach to movement training. Rather than random stretches, each position serves a specific purpose in maintaining the mobility that supports everything else you do. Many of our Elements program clients use this as their daily foundation.