zakruti.com » Sport, fitness, workout » Jeff Cavalier

10 Best Mobility - Flexibility Drills (PRE-WORKOUT)

video description

Rating: 4.0; Vote: 1

The best mobility and flexibility drills are those that take the least amount of time to perform and deliver the most bang for your buck when it comes to getting you ready for your next workout. In this video, I cover the 10 best mobility and flexibility drills that you can do prior to your workout as a quick 5 minute warmup that will get you ready to perform your best. The added benefit of the exercises and stretches shown in this routine is that they all flow in one sequence. You won-t need any equipment to do these and you will be able to do this anywhere. No need to spend long doing this either. The Matrix is meant to be completed in just minutes so that you can spend the rest of your time focusing on your training rather than turning your warmup into a workout in and of itself. To start this flowing mobility routine you perform the inchworm for 10 reps. The inchworm is a great drill for stretching out the entire posterior chain. Reach down for the floor and begin walking your hands out away from your feet until you get into a full pushup position. You aren-t just stretching your hamstrings and back (by trying to keep your knees pressed back) but you are working on your shoulder stabilization as well from the compression you get in your shoulders from the floor. Next, you get into the 90/90 position for your hips. This is a tremendous drill for hitting the internal and external rotators of the hips while getting the added benefit of a posterior shoulder capsule and lat stretch. You aim for 5 reps on each leg here before smoothly moving onto the next exercise in the flow, the rolling crucifix. This next mobility drill is great for working on the ability of your spine to assume proper mobility. Keep your hands high overhead so you can reinforce the thoracic extension in your mid back as you reach and rotate your trunk. You should feel rotation of the mid back as well and a release of the lumbar spine during every rep. From here you proceed into the reverse table position and continue working on improving your thoracic rotation and extension while getting the additional activation of your glutes. This overly dormant muscle group gets the benefit of being turned on and coordinates with an active stretch of the hip flexors on the other side of the joint during the press up portion of this exercise. You next assume the standing position and perform the 3 way lunge. The one two combination of having additional glute activation in multiple planes along with the stretch of the groin and adductor muscles is an incredible asset to this flowing matrix. The adductors tend to get very tight but are also often times ignored when it comes to getting your legs ready for training. The mobility drills and flexibility stretches continue and work on your shoulders, elbows, and ankles to finish out this 10 exercise routine. No stone is left unturned and all of this can be done in less than ten minutes. If you are looking for a way to get your body ready to train rather than using a warmup that winds up becoming a workout in and of itself, then you have found the solution in the Matrix. For workouts you can do after the matrix that will help you to build muscle and burn fat at the same time, be sure to head to and get the ATHLEAN-X Training System. Start training like an athlete today and see how workout efficiency does not have to equal workout inferiority. Get better results faster by using the same training methods, exercises and strategies used by top professional athletes
Date: 2022-04-22

← Abs Genetic Test (GET YOUR RESULTS)

The Shoulder Workout -Master Tip- (EVERY EXERCISE) →

Related videos

Why Men Over 40 Are Obsessed with The 2-Set Method

• Muscle Monsters

Why 97% of Men Over 40 Fail to Build Their Lower Chest

• Muscle Monsters

7 Exercises You MUST Pass (Or You’re Aging Too Fast)

• Jeff Cavalier

I Spent $40, 000 To Prove Them Wrong (My NEW Study)

• Jeremy Ethier

Copy This 2-Workout-2-Set Method - It'll Get You Jacked After 40

• Muscle Monsters

10 Steps to Lose Visceral Belly Fat Fast

• Gravity Transformation - Fat Loss Experts

Comments and reviews: 10

Marco
Say Jeff, what about if you haven't got that ankle mobility ( i. e. due to an early injury ) while trying to execute these ankle breakers you introduce at the end of the Matrix Sequence? I sincerely hope you can answer my question and I am looking forward to your reply. Best of luck.
O and PS thanks for all the useful tips & tricks you've provided for free throughout the years, they absolutely come in handy while training indoors or while out & about - on tour with the harp for instance.
reply

Nope
Increased strength!
my bodyweight single ankle raises went from 13 to 20 on one leg and 21 on the other.
thanx Jeff, I love this pre workout. I perfrom the drills in a calm and slow manner, yet it gets my heart pumping like I was jogging. Reminds me of Baki's stretches before starting the fighting, minus the shadowboxing part.
Thank you again for making this content for free. I would not have started training my body seriously if it wasn't for you-
reply

Sandro
0: 35 Inchworms - 10x
1: 10 90/90 stretches - 5x each leg (hold 5 secs)
2: 05 Rolling crucifix - 5x each leg (hold 5 secs)
2: 45 Table twist - 5x each side (hold 5 secs)
3: 35 Three way lunge - 5x each side (hold 5 secs)
4: 25 Hamstring pulse - 10x each leg
5: 25 Hamstring reach - 10x each leg
5: 55 Can openers - 10x each side
6: 50 Dead shoulder circles - 10x each arm
7: 30 Ankle breakers - 10x each leg (hold 4 secs)
reply

LittleJofel
- Inchworm ( 0: 34 ) 10 reps
- 90/90 Stretch ( 1: 08 ) 5 sec, 5 reps
- Rolling Cruzifix ( 2: 00 ) 5 reps
- Table Twist ( 2: 42 ) 5 reps
- 3 way Lunge and Reach( 3: 30 ) 5 reps
- Hamstring Pulses ( 4: 23 ) 5 reps
- Hamstring Reach ( 5: 21 ) 5 reps
- Can Opener ( 5: 53 ) 10 reps
- Dead Shoulder circles ( 6: 50 ) 10 reps
- Ankle breakers ( 7: 25 ) 10 reps
reply

alvin
Loved the so called (PRE-workout) so far but I seemed to have quite a lot of trouble with the -ankle breaker- exercise. Would love to have my ankles have that mobility and range of motion however both of my ankles have had quite a lot of past traumas and am just curious would that affect my ability on doing the ankle breaker exercises and if there are alternative exercises. Cheers!
reply

Pamela
I work at FedEx and start at 4: 00am I need some good mobility and flexibility movements for that time of morning to get my body ready to pace my early stretch routine anything you can suggest would be helpful. Is there anything in your program that I could use that you think would be helpful.
reply

Will
My belly definitely gets in the way of the second exercise. Also my midsection is at least 150 pounds heavier than Jeff's, coupled with my weak body it's pretty hard to do exercise 3 without dropping after every rep. No excuses, just observations. Still knocked them out
reply

Tekker
I could have sworn in another video he said dont do stretches before working out because it confuses your bodies memorised internal range of motion, and thats it to best to do the exercise with a lightweight for 2 sets, then do the exercise with your desired weight.
reply

Mike
not gonna lie, if i saw someone doing this kind of mobility work i'd be intimidated by their shamanistic knowledge. i'd give them gym equipment to watch and learn. Jeff is looking like a crossfit assassin ninja doing these advanced moves.
reply

Nico
Thanks for the video, some good moves to try out. I disagree with you, however, on warm up part. Each sport activity needs full body, proper warm up. It's 15-20 mins. Assuming you want to do it right and reduce the risk of injury.
reply

Add a review, comment