Your SSC Mobility Routine

Welcome to your daily mobility routines!

We want you to have simple mobility routines that dramatically change the way you feel in your body when you do them consistently over time.

It's not about doing a lot at once, it's about doing something small and effective on a regular basis! My favourite saying is “the best mobility routine is the one you will actually do!”

If you scored a 1 or a "not pass" on any of the SSC Screenings, please start with that area of focus as your daily routine. 

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  • The best mobility routines are the mobility routines you actually do! Complete this full body mobility routine in less than 15 minutes! This routine mobilizes the ankles, hip, spine, shoulders, pecs, and lats!

    Here’s the routine:

    • World’s Greatest Stretch

    • Deep Squat Pulse & Rotate

    • 90/90 Switches

    • 90/90 External Rotation

    • 90/90 Internal Rotation Lift Offs

    • Prone Shoulder Extension to Swimmer

    • Quadruped T Spine Rotation

    • Cat & Cow

    • Open Book

    • Floor Slides

    • Shoulder Circles

  • Mobile hips, this routine is for everybody!! As humans we typically have to sit a lot in a day, creating tightness through our hips, which can lead to knee pain, low back pain, a tight pelvic floor, and so much more! We all could spend a little time opening up our hips to improve our quality of life, range of motion, and our lifts!!

    Here’s the routine:

    • Foam Roll: Hip Flexors & Quads with Leg Extensions

    • Bretzel Stretch

    • Deep Squat

    • Front Foot Elevated Pigeon with Back Knee Extend & Bend

    • Couch Stretch

    • 90/90

    • Bear Sit Leg Kick Outs

    • Supine Hip CARs

    • Prone Hip External Rotation Lift

    • Front Internal Rotation Lift Off

  • CARs take you to the outer corners/outer limits of your active mobility, they stimulate articular adaptations and improve your neurological control, stability and body awareness.

    Here’s the routine:

    • Cervical CARs

    • Thoracic CARs

    • Scapular CARs

    • Elbow CARs

    • Wrist CARs

    • Lumbar CARs

    • Full Spine CARs

    • Hip CARs

    • Knee CARs

    • Ankle CARs

    • Toe CARs

  • We live in an internally rotated world through our shoulders. Time to pull them back, move them through their entire range of motion and eliminate any pain when pressing overhead!

    Here’s the routine:

    • Band Up & Over

    • Child Pose Lat Release on Foam Roller

    • Thoracic Foam Roller Reach Overhead

    • Wall Angels

    • Prone Swimmer

    • Prone Windmill Reach & Touch

    • Shoulder Circles

  • Creating the most mobile and strong ankles ever! If you’ve ever sprained your ankle, this routine is for you!

    Here’s the routine:

    • Trigger point calves + ankle circles

    • Front Foot Elevated Ankle ROM

    • Wall Ankle Release

    • Deep Squat Ankle Opener

    • Calf Raise

    • Tibialis Anterior Raises

    • Mini Band - dorsiflexion, plantar flexion, eversion, inversion