This free mobility flow, prehab routine, warm up or cool down after your training session consists of 10 exercises tailored to help you move better and lift stronger, with less pain.
This kind of detailed, no-fluff programming takes real work to put together. If you’ve gotten value out of this workout or any of my other routines, consider making a small donation to Gonzo Strength.
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So if you’re someone interested in having lasting results in the gym….it becomes a necessity to follow a focused mobility flow that’s paired with targeted muscle activation.
Coach Marc’s Mobility Routine:
– opens up your hips
– improves thoracic rotation
– stabilize your shoulders
This flow was designed for both post-physical therapy clients and the serious weightlifter.
This mobility flow can improve:
– tight hips from heavy squatting.
– lats and thoracic spine limiting your overhead position.
– weak rear delts and poor shoulder stability killing pain free training.
Throw in some of these exercises with your direct strength and power work, you’ll walk out of the gym feeling energized, loose, and ready for the day.
This can be completed as a standalone session or as a high-quality warm-up before big lifting sessions.
This should only take 20–30 minutes.
Okay so let’s get to the good stuff and break down each exercise…
Opening the Body from the Ground Up
Start with 1–2 light rounds of the full sequence for time to get the blood flowing, settling into the prescribed exercises for sets and reps at the end. Focus on breathing deeply with each movement—inhale through the nose, exhale slowly through the mouth moving with control.
1. Bench (or Couch) Hip Flexor Stretch
Position yourself at the edge of a bench, couch, or sturdy surface. One knee down on the floor (pad if needed), the other foot planted forward so your front thigh is parallel to the floor. Slide the back leg back until you feel a deep stretch in the front of the hip and quad of the trailing leg. Tuck your pelvis slightly to intensify the stretch and protect your lower back. Hold 30–60 seconds per side. Squeeze the glute on the back leg for an even deeper release.
2. Banded Lat Stretch
Loop a resistance band around a pull-up bar or sturdy anchor. Grab the band using an under the band, over the band hand grip. Then back into a split stance, and lean away while reaching overhead and slightly across your body. Keep your arm straight and allow your lat to lengthen fully. Hold 30–60 seconds per side. This is money for anyone struggling with overhead positions.
3. Bottom Squat or Quadruped Thoracic Rotation
Choose either a deep squat with elbows inside the knees or a quadruped position with a dumbbell. Rotate through your thoracic spine for 4–6 controlled reps per side. This hits hip mobility and upper back rotation at the same time.
4. Downward Dog Shoe/Shin Taps
From downward dog, reach one hand back to tap the opposite shoe or shin. Alternate sides for 8–12 reps per side. This dynamic move builds shoulder stability while lengthening the hamstrings.
5. Straight Leg Hamstring Stretch / Sciatic Nerve Floss
Variation 1: Self-Assisted (Resistance Band or Strap)
Loop a resistance band, towel, or yoga strap around the ball of your foot. Hold the ends and gently pull the leg closer while keeping the opposite leg flat on the floor. This gives excellent control and is ideal for solo training.
Variation 2: Partner-Assisted
Have a training partner gently hold your straight leg and apply a controlled pull toward your body. Communicate clearly so they stop at your comfortable edge. This allows for a deeper, fully passive stretch with minimal effort on your part.
Variation 3: Hands-Only (No Equipment)
Reach your hands behind your thigh (or calf if you’re more flexible) and gently pull the leg toward you. This bodyweight option is perfect when you don’t have tools or a partner available.
6. Pigeon Stretch
Bring one knee forward toward the opposite wrist and extend the back leg. Sink into the front glute and hold 30–60 seconds per side. Elevate the front hip on a bench if it’s too intense.
7. Cobra (Hanging or Floor)
Try to disengage and relax your glutes, let your lumbar erectors engage. Relax your breathing.
Press your chest up while keeping hips down (floor version) or actively lift your chest while hanging from a bar. Hold 20–30 seconds for 2–3 rounds. This strengthens the upper back extensors and opens the front body.
8. Cat-Camel
On all fours, alternate between rounding and arching your back for 8–12 slow reps. Great for spinal awareness and mobility.
9. Crossbody / Sidelying Thoracic Rotations
Lying on your side, rotate your top arm across your body, opening through the thoracic spine. 8–10 reps or holds per side. Add band resistance if interested in adding 5-15lbs resistance.
10. Lunge and Hold (Clockwise/Counterclockwise)
Step into a lunge and rotate your torso over the front leg. Hold 20–30 seconds per side. Combines hip flexor stretch with muscle coordination between hips, torso, and arms. The goal is to get your elbow as close to the floor as possible without straining yourself.
BONUS
Upper-Body Activation & Core Strength Finisher
Bent Over Cable Face Pull
4-5 sets x 12–16 reps
Slightly hinged, pull the rope or preferred cable attachment to your forehead with high elbows pointing out, squeezing your rear delts and upper traps. One of the best moves for shoulder health and proper scapula retraction.
Single Arm Cable Reverse Fly
4-5 sets x 12–16 reps per arm
Stand sideways with a wide stance to the cable bracing with your non working arm, use no attachment or carabiner, simply holding onto the end cable, create a wide arc across your front, focus on squeezing the rear delt and upper back.
Seated Dumbbell Overhead Extension 3-4 sets x 12–16 reps
Sit on bench with back support. Hold one dumbbell with both hands overhead, arms extended. Lower weight behind head by bending elbows, then extend arms straight up. Keep elbows close to head.
Reverse Plank – Mini Band Alternating Leg Raise
2 sets 10–20 reps
Laying between two plyo boxes or benches— brace your core, hamstrings, and glutes, while driving one leg to your chest.Alternate legs Left and right
Bird-Dog Dumbbell Row off Bench, 2 sets x10-20 reps each side
On all fours on a bench, extend one leg straight back while rowing a dumbbell with the opposite arm, pulling elbow back. Keep core tight and hips level. Alternate sides.
Final Thoughts
This workout isn’t flashy, but it’s highly effective for longevity.
Do these moves more consistently and you’ll feel better, lift heavier, and stay stronger in the long run.
If this routine helps you, please consider donating to GONZO STRENGTH VENMO
— your support keeps this content free and allows me to keep putting out quality training sessions and workout programming.
Train smart, stay consistent, and I’ll see you in the next one.
– Coach Marc Gonzalez
Gonzo Strength 