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HERO Movement Mindful Mobility Follow Along: Week 6

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The next Whole Life Challenge starts in:

Welcome to this six-week series brought to you exclusively by Whole Life Challenge in partnership with HERO Movement. Each week, Luke Jones will take you through a brand-new video. These practices are optional and are simply one of the many ways you can accomplish your ten daily minutes of mobility.

HERO Movement Mindful Mobility Week 6: The Whole Body

It’s time to bring it all together. Having worked through various parts of the body over the past five sessions, we’re now going to see how everything is joined up.

In our first standing sequence, we’ll nourish the main pillar points of the body and incorporate a bunch of circular motions for a fairly challenging full-body flow. Then, we take things to the ground, playing with a new squat variation, taking some weight through the hands, and finishing up with an improvisational flow. Who said play was just for kids?

Please note: while most movements in this series are low impact and can be adjusted for more suitable variations, remember to listen to your body and pause if something doesn’t feel right.


  • Neck – side, front, circle x 4-6
  • Thoracic – side, front, circle x 4-6
  • Hips – side, front, circle x 4-6
  • Ankles – side, front, circle x 4-6
  • Full-body rotations x 4-6
  • Deep squat x 20-30 secs
  • Monkey/role movements x 4-6
  • 90-90, Cossack, monkey flow

Healthy Habit Homework:

Play is the name of the game. That’s all you need to do today — play with your own sequence of movements from this session, experiment, explore, and be free.

Join the Movement: Get free access to the HERO Movement Academy, a growing collection of movement and mobility programs, nutrition plans, and habits guides (plus a 50% early bird discount for our upcoming online course, Mindful Movement). Click here to get free access today.

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Luke Jones
Luke Jones is a Movement Coach, Wellness Enthusiast, Online Content Creator, and the Founder of HERO Movement.

Through articles, videos, courses, and online coaching, his big goal is to help people discover freedom of movement and create lives filled with well-being and adventure.

As a long-time martial arts practitioner, qualified nutritionist, and personal trainer, Luke explores and shares a unique blend of functional mobility, mindfulness, breathwork, and healthy habit forming (finished with a dusting of wanderlust).

When he’s not working with clients or creating content, you’ll find Luke clambering by the coast, spending time with loved ones, or exploring the world with his partner.