C2GO Blog

Mobility workout ideas for Fitpros

The session focuses on a short 5-minute mobility flow using a towel or yoga strap to enhance flexibility and control.
Exercise 1: Shoulder mobility – lift the towel overhead, rotate forward and back to loosen shoulders and upper spine.
Exercise 2: Lateral flexion – raise the towel overhead and side bend to each side to stretch the obliques and upper torso.
Exercise 3: Chest rotation – hold towel at chest height, rotate torso right and left to mobilize the thoracic spine.
Exercise 4: Step and rotation – step forward with one leg while rotating the torso over the front leg to integrate balance and core stability.
Exercise 5: Full mobility sequence – combine lift, side bend, and rotation in a continuous flow for total-body movement.
Can be used as a cool-down, warm-up, or standalone mobility session for all fitness levels.

The workout focuses on short, efficient lower-body training using a glider or towel as equipment.
Each move targets the glutes, thighs, and stability muscles through continuous movement.
Exercise 1: Lateral glider slide – weight on the stationary leg, gliding leg moves wide and returns. Includes single-leg squats for added challenge.
Exercise 2: Reverse glider lunge – gliding leg slides back, keeping the front leg bent and engaged.
Exercise 3: Lateral cross series – glider moves out to the side, crosses in front, and then behind for multidirectional hip work.
Exercise 4: Circular glide – one leg glides in a backward-to-circular motion to improve balance and activate inner thighs.
Exercise 5: Double-leg glider tucks and pikes – both feet on gliders, alternate between knee tucks, hip abductions, and pike-ups for abs and hip flexors.
The session finishes with dynamic stability and endurance work for the entire lower body.

Format: Superset combining strength and stretch/mobility
Timing:
- 45 seconds mobility/stretch
- 45 seconds strength
- 15 seconds recovery
Total Duration: 28 minutes
Music: 128 BPM tempo for consistent rhythm
Equipment: Yoga strap (or towel), dumbbells (used 7 kg in demo)

1. Shoulder Focus

Mobility (Yoga Strap)
- Overhead shoulder rotations
- Lateral flexion (side bends)
- Rotation for shoulder joint mobility
- Emphasis on posture and opening the chest (counteracting hunching)
Strength
- Single-arm shoulder press (kneeling or seated)
- Alternating arms
- Combined squat + shoulder press movement

2. Chest Focus

Mobility (Yoga Strap or Towel)
- Chest opener behind the back
- Shoulder blade squeeze and lift
- Keep shoulders down and chest lifted
Strength
- Dumbbell chest press (8 reps)
- Palms together press and open
- Dumbbell pullover

3. Lower Body Focus

Mobility
- Lunge with rotation
- Forward stepping lunges into deep squat
- Emphasis on controlled movement and balance
Strength
- Weighted lunges
- Clock lunges (forward, side, diagonal)
- Curtsy lunges
- Weighted squats

Lower Body:
- Step-up movement using glutes for activation
- Deadlift (hip hinge focus)
- Wide stance squat
Upper Body:
- Bicep curl
- Shoulder press
- Tricep extension
- Combination: Curl → Press → Tricep → Return
- Optional: Bent-over rows or one-arm rows
Notes:
- Adjust weights as needed
- Maintain form and control through each move