Most people think mobility is something you work on only if you can't touch your toes or sit in a split.
In reality, mobility is what allows you to move well—whether you're lifting weights, running, practising yoga, sitting at a desk all day, or simply trying to stay pain-free as you age.
In this follow-along session, strength and mobility coach Sunpreet Singh takes you through a full-body routine designed to improve flexibility, joint control, and movement quality. You don't need any previous experience, and you only need two pieces of equipment: a yoga mat and a pair of yoga blocks.
Unlike passive stretching sessions where you simply hold positions, this routine combines controlled movement, strength, and mobility drills that help you actively increase your usable range of motion.
What You'll Work On
The session gradually moves through the body, preparing your joints before progressing into deeper mobility work.
Foot Awareness and Better Movement
The routine begins with an often-overlooked area: your feet.
Sunpreet starts with a simple "mount walking" drill that teaches you to load your foot correctly through the heel, the ball of the foot, and finally the toes.
Your feet are your foundation. Better foot awareness improves balance, stability, and can even influence how efficiently the rest of your body moves during squats, hinges, running, and walking.
Spinal Mobility
From there, you'll move through controlled spinal roll-downs and Cat-Camel movements.
Rather than forcing flexibility, these drills encourage each segment of the spine to move independently.
Improving spinal mobility can help:
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Reduce stiffness after long periods of sitting
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Improve posture awareness
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Prepare your body before strength training
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Make bending and lifting feel smoother
Neck, Shoulder and Wrist Mobility
Modern life usually means hours spent looking at screens and typing.
That's why this routine dedicates significant time to the upper body.
You'll work through:
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Gentle neck mobility
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Shoulder internal and external rotation
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Wrist conditioning
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Shoulder extension
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Thoracic opening drills
These movements are especially useful if you:
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Lift weights
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Practise yoga
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Train calisthenics
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Spend most of the day at a desk
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Experience tight shoulders or stiff wrists
One standout exercise is the yoga block-assisted shoulder external rotation drill, which helps improve overhead positioning—a common limitation for many people during presses, handstands, and overhead squats.
Hip Mobility for Better Squats and Splits
The hips receive the most attention in this routine.
You'll work through:
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Hip flexor mobility
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Hamstring flexibility
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Front split progressions
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Deep external hip rotation
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Adductor mobility
Rather than simply stretching, Sunpreet uses active contractions throughout many of the exercises.
This is important because mobility improvements tend to last longer when your nervous system learns to control the new range, not just reach it.
Whether your goal is deeper squats, easier running mechanics, or eventually achieving the splits, these drills build the foundation.
Ending With Deep Hip Opening
The session finishes with longer-held stretches including:
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Figure-four style hip opening
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Butterfly stretch for the adductors
These help reduce tension accumulated throughout the session while encouraging gradual improvements in lower-body flexibility.
The emphasis remains on working within your own range rather than forcing positions.
What Makes This Routine Different?
One of the biggest strengths of this session is that every movement comes with regressions and progressions.
If your mobility is limited, Sunpreet demonstrates how yoga blocks can reduce the range and make exercises more accessible.
If you're more advanced, he also shows ways to increase the challenge without compromising technique.
Throughout the session, he repeatedly reminds you to:
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Move slowly
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Control each repetition
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Stay within your current range
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Breathe consistently
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Avoid forcing stretches
That makes this routine suitable for beginners while still providing enough challenge for experienced athletes.
Who Is This Routine For?
This mobility flow is ideal if you:
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Lift weights regularly
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Run or cycle
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Practise yoga
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Play sports that require rotational movement
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Sit for long hours
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Feel generally stiff after training
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Want to improve flexibility without spending an hour stretching
Because it's entirely follow-along, you don't need to think about what comes next, you simply move with the instructor.
How Often Should You Do It?
Mobility improves through consistency rather than intensity.
Aim to perform this routine:
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2–4 times per week for general mobility
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Before lower-body training as a movement preparation session
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On recovery days to reduce stiffness
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After long hours of sitting or travelling
Even if you don't complete the full session every time, regularly exposing your body to controlled movement will gradually improve how you move.
Roll Out Your Mat
This routine combines joint preparation, active flexibility, and controlled stretching into one accessible flow that almost anyone can benefit from. Whether you're training for performance or simply looking to feel less stiff in everyday life, following along consistently can improve the way your body moves, recovers, and performs.
Roll out your mat, grab two yoga blocks, and let Sunpreet guide you through one of the simplest ways to invest in your long-term movement health.
