15 Minute Full Body Mobility Routine (FOLLOW ALONG)
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- เผยแพร่เมื่อ 2 มิ.ย. 2024
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FOLLOW ALONG PLAYLIST: goo.gl/ck9Yze
FLEXIBILITY + MOBILITY PLAYLIST: goo.gl/PJ2diQ
TIMESTAMPS:
00:00 - Intro
00:31 - Neck Circles
01:41 - Thoracic Circles
02:35 - Shoulder Circles
03:25 - Prone Shoulder Dislocates
04:24 - Prone or Kneeling Butchers Block
05:30 - Hindu Push Ups
06:45 - Quadraped Thoracic Rotation
07:50 - Squat to Figure 4 Position
08:52 - 4 Position Lifts
09:50 - Cossack Squats
10:50 - Long Lunge Extensions
12:07 - Good Morning
13:05 - Pike Twists
13:48 - Squat and close
MUSIC BY:
Henyao - Rainy Sunday
www.epidemicsound.com/
Intro: 2BAD - Space Cake [FSTU Release]
• 2BAD - Space Cake
/ 2bad-official
/ 2badofficial
See you in the next video! - แนวปฏิบัติและการใช้ชีวิต
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me as a beginner: “oh i can do these head and shoulder circles”
next exercise: ok we are going to remove our arms now
Lol
Literally same lmao
Glad I’m not alone I tried and I felt like I was breaking my own arms 😭😭😭
Haha I hear man I'm in the saaamme boat
Same lol
Love your work outs. I’m 70 years old and I work on your mobility workouts everyday. Keep up the good work.
So wholesome! I wish all of the world can be like this! One person doing what they love and sharing it using the power of the internet for the pure goodness and wellbeing of others. If only the entire world was like this...
🧢🧢🧢
Your a great motivation
Now you r 71 ig. .. are you still doing?
@@shreshthsrivastav8397 hahahah good one
TIMESTAMPS:
00:00 - Intro
00:31 - Neck Circles
01:41 - Thoracic Circles
02:35 - Shoulder Circles
03:25 - Prone Shoulder Dislocates
04:24 - Prone or Kneeling Butchers Block
05:30 - Hindu Push Ups
06:45 - Quadraped Thoracic Rotation
07:50 - Squat to Figure 4 Position
08:52 - 4 Position Lifts
09:50 - Cossack Squats
10:50 - Long Lunge Extensions
12:07 - Good Morning
13:05 - Pike Twists
13:48 - Squat and close
Goat
Did you see the Chapter Headings ❓thanks anyway..
he literally touched the stick round to his back like it was nothing
I cant even get it past my head
Get a wider grip and it will help
Bruh literally me I was like uhhh… I can’t do that sir 🤨
I am in tears cause I thought there was something wrong with me cause I could not do it.
This routine, is one I absolutely swear by. A friend of mine showed me after a lift we did, the first lift I had done in years preparing for my half marathon coming up in October. No soreness the next day. I feel as if mobility, yoga, and stretching, all go overlooked. I use this routine daily as a cool down, and it boosts my recovery time, and I’ve become more flexible, with that I’ve gained more speed, and endurance. Thank you for what you do...
how long did it take to see results
@@asherkwon559 as far as flexibility and mobility?
@@bumpfit3020 yes
@@asherkwon559 he might tell you one day
what a tease :)
"we can shove the stick to the side now." throws stick into the bushes*
I had to use a stretchy stick😂
Lolol
I enjoyed the sass he was serving
He yeeted that stick lmao
I happened to stumble across this routine, and decided to start every morning with it. I started the beginning of the year. IT HAS CHANGED MY LIFE!!! I saw results pretty much after the first week. My posture, workouts, every aspect of how my body performs through-out the day has greatly improved. I suffered from shoulder and knee pain. Both are now gone. I have sent this routine to almost everyone I know. I highly intend for this routine to be the start of my day, for life. I can now almost do a resting squat, and that is one of my fitness goals for this year. ALso, your voice is just so calming and perfect for this. Thank you!!!
Amazing!!
"If you want to be a little more bad ass..." Everything you do is bad ass! Thank you for your videos.
haha yess!!!
I cannot do the first stick movement for the life of me. It looks superhuman 🤯
Get a wider grip. It isn't superhuman at all. I do it. It feels good.
@@gmcmim1 i use a broom and still cant do it what do you recommend?
@@windy0563 I am in the same camp. tbh I can’t even do it empty handed even though I am double jointed in my shoulders (though in the opposite direction)
Do till your body allows and push it a little further every workout.
If the twist part is hard then skip it and co tinue with the movement.
Same here
Mobility routine in the morning. Flexibility just before bed. Only started yesterday, but already feeling immediate effects after each routine. Love it. My chronic pains are becoming less. No more opiates for pain!
More like a mobility workout, got a decent sweat going on, loved those lunge hip flexor stretches.
I've been watching and using these various follow-along videos for a few weeks now and really appreciate and enjoy them! Please keep making more!
We have wildly different ideas on what beginner means!
Still love the channel though
neoacidcreep 😂😂😂😂😂 so true.. I thought I was pretty strong and I could not quite keep up...
Yes
😂
I think its better to say. Everyone is at their own level of Beginner. My beginnings in one exercise may different than yours! Glad you are sticking with it. I am sure Tom was once where you are!
I think by beginner he meant that everybody can do these exercises in some way (maybe besides the lunge one).
This was absolutely great. After years of weight training I’ve been training BJJ for two years and everything about it requires flexibility. The more videos you do the better I will get. Thank you mate, really really enjoying what you do. As a thought, maybe you should do a 7 day flexibility series, something short people can do in the office or when they get up and work through from head to toe 👌🏻
are you still doing this workout?
Hopefully tall people will be included in the video series too. Tall people also go to offices!
@@mfhart 😂
Tom: Get your stick.
Me: yeah.
Tom: face the ground.
Me: Uh huh, yeah.
Tom: and you *stretch your arms to the other side of the frickin planet*
Me: fdckbgwtfhowwhydfcbkkmcresxvn
Never have my emotions been described as accurately as in fdckbgwtfhowwhydfcbkkmcresxvn. Thank you.
Amazing routine ... except this crazy stick shoulder behind the back voodoo ... is there a beginner version of just this move for progression? The rest was perfection.
@@pennofire Dislocate your shoulders :-)
🤣
Quickly looked for this kind of comment... Exactly what I said!!!!! I didn't know that was possible... Im tight??!
When I first started a couple months ago I was on the struggle bus, now it's amazing how flexible I'm getting! And pain Free! Thank you so much 😍
Satsang with Mamaji I cannot wait to get where you are.
@@soniacheek6768 I also take Move Free Ultra! I don't think I would have made as great of improvements with out it🤗
@Tommyboy80808 Hasfit has really great static and dynamic stretching💥 plus the Move Free Ultra with the stretching has changed my life 💝
Satsang with Mamaji what happens if you stop taking it? I’ve heard doing something to long can cause other problems. That’s why I for go the sups more out of fear to do it the hard way.
@@soniacheek6768 fear can definitely derail our best efforts. For me I found that when I stopped taking it my joints started hurting again. Plus too much sugar lol. The Move Free is just replacing what our bodies naturally stop producing enough of as we age. I researched it and it says that stretching and exercising the places that hurt while taking it will help our bodies start producing it on their own again. I personally am not going to stop taking it again. There are zero warnings I could find except for if you are allergic to any of the ingredients or if it doesn't go well with a certain medication you are taking. It has even helped rid me of the arthritis that was starting to bend my fingers! 🙋 💝
Love this mobility routine! I’ve started doing it every morning. It’s very easy to follow along and a great way to start my day. Thank you!
Wow. This was the first video I ever watched that got me into your channel a year ago. I've since watched a lot of other videos and follow alongs. Now returning to this one I forgot how good/fun it is. I'm super stiff in the mornings and this one makes me feel warmed up and like I've got my full ROM. great work Tom.
Apr 23, 2019. Turned 68 a month ago. Have done some "50+ Yoga" classes for past four years or so. Same a regular yoga, you just don't switch from one mode to the next light lightening. More time spent on squats, balance, twisting of torso. Mr Merrick, your video above is excellent. Started the routine shown here a couple weeks ago, daily, (sometimes some additional squats and turns in the evening a few time a week), and my back is now feeling wonderful. Thank you for your time, effort, and posting this for those of us who really need this movement. Your presentation, sound quality, it's all great. Sincerely, Don.
Love this routine I’ve been doing it daily for a couple weeks and really feeling the difference! Never realised how important mobility work is when working out regularly. Would be awesome to get a new version of this out which focuses on the mobility like this one more than your other flexibility based videos. Thanks for being awesome!
11:00 That actually looks like a killer move for Anterior Pelvic Tilt! (which I'm working on). It both engages the glutes and stretches the hip flexors. Thank you for that one. And for the whole routine as well.
Excellent video!!
Thank you soooo much for this ❤️ I’ve been doing this almost every day and it’s been helping me tremendously with with tight lower back/hip/hamstring muscles 💪🏼
I do this routine every morning. It's so much better than just stretching! Thank you, Tom!
This is my favorite one yet. THANKS
Amazing routine! Thanks
Oh wow... this is just what I needed this morning! Thank you!
I just discovered this channel with my workout mates. We are challenged and ecstatic already in only 1 week. Thank you so much.
I fell off this routine for the past few months and I can feel the difference, time to get back into it.
This really covers all bases for the average person, well put together and thought out.
Your stretches and exercises are always my go-tos before a big workout !! Thank You 🙏🏻
Keep these coming! Love the full body follow along videos!!! Thanks Tom!
Have just started back on these workouts again after months and months away. I love them. thank you so much for sharing mate.
THISS IS AMAZING!
Appreciate your guidance - I’ve neglected mobility my whole life and now that I’ve hit my 30s I’ve finally realized how crucial it is to my well being!
1st time I did your workout, both 15 minute s. Stretch followed by mobility. I loved both. You are very good at explaining moves, give us enough time to adjust position and your demeanour is calming and patient. See you virtually tomorrow!
Super cool short mobility routine. Thanks!
This has been the “go to” routine for bringing relief to my hip tightness. I love all of your mobility and flexibility routines!
One of the best stretching routines I've done I feel great ! Thanks
Great morning mobility routine! Not too advanced. Not too easy. Just right. I appreciate the follow along (when to hold, switch, move, what to focus on). Thanks for providing this to all.
Thank you Tom! The dynamic nature of this workout makes this my favorite of your stretch routines. You WERE my go-to stretch trainer before this, too.
Loving these routines!!! Thank you!
Always excellent!
Loved this routine, definitely a good one to stay on track with your mobility game!
I haven’t ever been able to sit with my legs crossed on the floor - even as a 6 year old at ‘story time’ (I’m 48). I can slowly feel it getting close to possible. Amazing. Thanks for the help.
Same
This was just what my body needed today. I did it twice and feel so much better after I went a little too hard yesterday. Thank you!
This is awesome Tom! Love this follow alongs! Keep it up pls :)
love your channel ! thank you so much ! these are so helpful !
love your mobility workouts!
Hey anna
Gday Tom. Im a 45 yo unfit bloke and your videos are helping me get my strength and flexibility back. Thank you
I love this. Please make a beginner mobility routine if you can!
Tom, can’t thank you enough as I continue to learn at my age. This one was phenomenal 💪
Been following your routines for around 2 or three months now and feeling significant benefits from them! Especially love the 20 minute mobility follow along. Thanks for your hard work Tom!
Great content Tom! I’m fighting hip mobility issues from years of football, lifting & general neglect so I’m glad I’ve discovered your channel. Thanks!
hope you can recover from those issues! :)
Tom's follow along videos are the best! Love the content always educational🙏🏼
keep it coming! This follow along series is stellar
I love this. Haven't worked out in some time and this was perfect. I had to modify some of the movements but I know within time of doing these over and over that I will be able to get stronger.
I was always told I'm really flexible from my sport coaches, trainers etc but doing these make me realise I'm not really. Iv been doing ur stretches for a week now and I want to thank you so much for making this a comfortable, enjoyable session for me to look forward too each day. My partner wants to join in now.
Loved this routine!! More people need mobility and stretching moves!!
This felt AMAZING. Thank you!
Tom really awesome to follow along helped me with precision and focus. Good awareness you have!
Always my go-to for a great, simple, effective warm up!
Thanks for everything
Love these short follow alongs for mobility!! If you make 'em, I'll watch 'em!
yess, it's as simple as that haha :)
Most excellent! Thank you
Thank you! Think this will be my staple after work :)
Great video!! Thanks. Keen for more like this. Will definitely do the rest.
That was great! As usual! Thanks so much 🙂
This was fun.
Thank you!!
Thank you Tom, that was perfect a perfect routine to start my day. I will now incorporate it with my Qi Gong routine. Salud!
love these mobility routines
I seriously enjoy just picking a random video from this channel every morning and doing it. Sets me up for some good days. Thanks Tom!
thanks a ton! all the videos are really good, will do every morning now on. keep up the great work. cheers
That was fun...I'm coming back here tomorrow morning thank you.
great mobility routine. always find myself revisiting this one!
Love the vibe bro keep pushing… nice music levels and voice levels, clear explanations of the workouts NO FLUFF straight work thank you just subscribed
LOVE the dynamic stretching!! U're the 1st person I've seen implementing this. Thank you.
he really knows his stuff!
Love these follow alongs! Can you do a less advanced routine to help open up the hip to get into a deep squat
has he done it?
@@johannes01 bro check his channel 🤣
Great, thanks Tom!
This was exactly what I needed. Thank you!
Another great video! Thanks, Tom!
Love your video Tom.
Love all your workouts . Would like some more 15mins ones for daily stretching and tonning
Great video Tom! Thank you!
Thank you so much for this!! Awesome routine!
Thanks Tom! That's a great job you're doing here! Got me back from no moving to great and challenging moving. Keep up!
amazing! are you still going?
I started doing this one. Thank you so much man!
Did this one today and it was amazing! Great mobility workout!
We did your full body mobility routine from Brazil! Thank tou and keep posting your content.
This is my favorite full body mobility follow along routine. It hits every body part and has great flow. I’ve been doing it 1-2 times every day for the past couple weeks. Thanks for the great video!
Love the workout, great for improving my mobility 🙏🏾
great routine
I'd love to see a 30 or 60 minute version please Tom. Thanks, I felt great after this.
The length of these mobility vids are really good, thankyou.
best mobility video I come back to !
Good morning! Thank you so much! 😍
30 weeks pregnant still rocking this routine and loving it!! Thank you so much Tom!
that's great! wish you and your child all the best
Felt like I realigned my lower spine when I did that first twist off the 90/90. Great pops and relief 10/10! Thanks! ❤
What a great morning! I think I just found my new coach! :)
Enjoy this routine. It made my day. Thank you.
Great video as always, thank you 🙏🏼