10 Best Mobility | Flexibility Drills (PRE-WORKOUT)
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The best mobility and flexibility drills are those that take the least amount of time to perform and deliver the most bang for your buck when it comes to getting you ready for your next workout. In this video, I cover the 10 best mobility and flexibility drills that you can do prior to your workout as a quick 5 minute warmup that will get you ready to perform your best.
The added benefit of the exercises and stretches shown in this routine is that they all flow in one sequence. You won’t need any equipment to do these and you will be able to do this anywhere. No need to spend long doing this either. The Matrix is meant to be completed in just minutes so that you can spend the rest of your time focusing on your training rather than turning your warmup into a workout in and of itself.
To start this flowing mobility routine you perform the inchworm for 10 reps. The inchworm is a great drill for stretching out the entire posterior chain. Reach down for the floor and begin walking your hands out away from your feet until you get into a full pushup position. You aren’t just stretching your hamstrings and back (by trying to keep your knees pressed back) but you are working on your shoulder stabilization as well from the compression you get in your shoulders from the floor.
Next, you get into the 90/90 position for your hips. This is a tremendous drill for hitting the internal and external rotators of the hips while getting the added benefit of a posterior shoulder capsule and lat stretch. You aim for 5 reps on each leg here before smoothly moving onto the next exercise in the flow, the rolling crucifix.
This next mobility drill is great for working on the ability of your spine to assume proper mobility. Keep your hands high overhead so you can reinforce the thoracic extension in your mid back as you reach and rotate your trunk. You should feel rotation of the mid back as well and a release of the lumbar spine during every rep.
From here you proceed into the reverse table position and continue working on improving your thoracic rotation and extension while getting the additional activation of your glutes. This overly dormant muscle group gets the benefit of being turned on and coordinates with an active stretch of the hip flexors on the other side of the joint during the press up portion of this exercise.
You next assume the standing position and perform the 3 way lunge. The one two combination of having additional glute activation in multiple planes along with the stretch of the groin and adductor muscles is an incredible asset to this flowing matrix. The adductors tend to get very tight but are also often times ignored when it comes to getting your legs ready for training.
The mobility drills and flexibility stretches continue and work on your shoulders, elbows, and ankles to finish out this 10 exercise routine. No stone is left unturned and all of this can be done in less than ten minutes. If you are looking for a way to get your body ready to train rather than using a warmup that winds up becoming a workout in and of itself, then you have found the solution in the Matrix.
For workouts you can do after the matrix that will help you to build muscle and burn fat at the same time, be sure to head to and get the athlean-x Training System. Start training like an athlete today and see how workout efficiency does not have to equal workout inferiority. Get better results faster by using the same training methods, exercises and strategies used by top professional athletes.
For more videos on shoulder mobility drills, hip mobility drills and exercises to increase mobility and flexibility, be sure to subscribe to our channel here on youtube at
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#Mobility #Flexibility #Drills #PREWORKOUT
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no way i'm doing that in the gym 😂 I'll do it at home then i'll go
Which stretch works the calves? Is it the inchworms or am I missing something
Great one. I love this. Soo helpful. Thanks for sharing. Please watch this too https://youtu.be/u4LgnRHQd68
Can you recommend some outdoor-friendly mobility/pre-workout exercises? Stuff that doesn’t involve rolling over on the muddy parks? 😂
Is it just me or does this routine not target the calves? Are they targeted in the hamstring reaches or som?
(Edit was a spelling fix)
Oke now I've gained so many infos from so many videos that I'm not sure where to start
Prolly gonna sleep it through & start tomorrow 🥲
Looks fantastic 👌
I tried the wall sits and was good for one and a half minutes .. don't know how. Wanted to show video to a friend and can't find it. Would you please show me where to find it?
Thanks
This probably the best warm up for volleyball in my opinion.
Dear Jeff, I just can't express enough my appreciation to you ! This warm up so much better, complex and safer in all ways then other people show and do. Thank you for it and for all what you doing👍🔥
I follow this before every workout, still not able to do ankle breakers without almost breaking my ankle though. Haha
Hey Jeff,
Your warm ups are great. Got any warm ups for the blue color work day?
This sucks. The working out part is fun but this is just making me winded in sore. Wtf
But I thought you were supposed to stretch AFTER a workout?
Also just want to make an honorable mention you’ll feel more alive doing these warm ups. You’ll feel like you can breathe better. Have fun friends
I did all of this and it opened up muscles I never even felt or haven’t felt in so so long. So simple yet so effective. Man Jeff knows his stuff. I’m on his max shred program and I was on day two today and I couldn’t even get through it. I think it’s because of sleep I got no sleep what so ever and decided to go in the gym thinking I was gonna complete this. I’m gonna redo it again of course but today revealed that SLEEP is very important. I’ve been feeling like vomiting all day but it’s okay. It sucks but it works. Thank you Jeff.
Jeff I would very much like to be alive after a pre-workout session so that I can ACTUALLY workout after that
this is life changing. thank you!
Are there any alternatives to the #1 inchworm and #4 table twist? I have sprained wrists and would like to avoid using them.
I love this! Thanks!
How long does this whole routine usually take people?
Lol…I want to go to a gym and see a bunch of guys waving their arms around doing the can opener. 🤣🤣
2:09
EXELLENT POST JEFF KEEP IT UP !!!!!!!!!!!!! YOUR BODYWEIGHT WORKOUTS VIDEOS ROCK !!!!!!!!!!!!!
Hey Jeff great video as always; the 90/90 is not good when ones had total hip replacement 9 months ago mate; so got any suggestions ?
My belly definitely gets in the way of the second exercise. Also my midsection is at least 150 pounds heavier than Jeff's, coupled with my weak body it's pretty hard to do exercise 3 without dropping after every rep. No excuses, just observations. Still knocked them out
Excellent ! Thank you 😊
Will these help with lower back pain
1. 1:05 last one
Hoe van you bend the ankles like that, i cant right now
3:22 fart ?
i once slipped from stairs and i was in this ankle breaker position
and trust me i had 3 cracks xD
really ankle breaker xD
I used to do this routine in the gym and not only did I take up a ton of floor space but people stared at me like I had a second head. They had no idea what I was trying to do. It was funny.
I still do this before most workouts 2 years after first watching.
Been using this since it first came out. Glad I could remember most of it but I'd say, it's wise to rewatch the videos time and time again to be sure cause I found I wasn't doing the crucifix right for the last 2 weeks or so
I think he should change his hair style 😜
Cheers jef
Feels good. Lower back is still sore but otherwise much better.