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Andy’s Morning Mobility Routine: 2 Follow-Along Videos

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Today I’m going to talk you through my own personal morning mobility sequence. I have a short version and a long version, depending on how my body feels and how much time I have available. These are designed to get your body moving well, give your energy and circulation a bump, and keep all the joints in your body supple, mobile, and happy.

I’ve also listed the movements below each video so you can do this mobility routine any time you want just by following the list. I’m betting it won’t take you long to memorize the order because this practice is going to have you feeling so much better both movement-wise and energy-wise.

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I do one of these two routines first thing in the morning, as a movement break during the middle of the day, or as a warm-up before an exercise session. Experiment with both these sequences and see what works for you.

Whether you have four minutes or ten minutes, hit play on one of the videos and follow along with me.

Morning Mobility Routine: 4-Minute Version


  1. Two-leg bridge x 5
  2. Single-leg bridge x 5 each side
  3. Diagonal twist and reach bridge x 10 each side, alternating
  4. Supine twisting floor sweeper x 10 each side, alternating
  5. Thoracic cat-cow x 10-15

The reps listed are just suggested. If you find you need more work on a particular movement, or it’s just feeling particularly good, feel free to spend more time on that area. You can also just follow along with the video and not worry about reps.

Morning Mobility Routine: 10-Minute Version


  1. Two-leg bridge x 5
  2. Single-leg bridge x 5 each side
  3. Diagonal twist and reach bridge x 10 each side, alternating
  4. Straddle twisting push-up x 10 each side, alternating
  5. Floor-sweepers x 10 each side, alternating
  6. Scorpions x 10 each side, alternating
  7. Prone torso twist and knee lift x 10 each side, alternating
  8. Thoracic cat-cow x 5-10
  9. Thoracic cat-cow with horizontal rotation x 5-10 each direction, alternating
  10. Toe to heel squat x 10
  11. Single knee-drop squats x 5 each side, alternating
  12. Double knee-drop squats x 10

Again, remember that the reps are just a suggestion. Do what feels right for your body and respect what your body is telling you. These movements should feel good. They shouldn’t be overly difficult or intense. It should feel more like awakening your body and getting the rust out, and not like a workout.

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Andy Petranek
Andy is what you’d call a modern day Renaissance Man: a former professional trumpeter who attended the Eastman School of Music; a snowboarder, mountain biker, surfer, kayaker, outrigger paddler, mountaineer, and former Marine (Gulf War veteran); a professionally sponsored adventure racer; and the oldest participant to qualify for and participate in the CrossFit Games at the age of 43.

Andy is a certified CHEK Practitioner and holistic lifestyle coach. He holds a spectrum of certifications from CrossFit and is also a Vivobarefoot certified running coach. He has trained as a Zen buddhist and graduated with a Master’s degree in spiritual psychology from the University of Santa Monica.

Andy founded CrossFit LA one of the first and most successful CrossFit training centers in the world and the first to be featured in national media. He is the co-founder of the Whole Life Challenge, Inc, currently its president, and is also a consultant and life/business coach. Andy lives in Los Angeles with his wife, Julia, and son, Dashel.