Companion pages → Classic edition OER edition Circuit training Strength & Mobility
Classic Edition

Mobility — the Classic programme.

Pre-OER curated selection Updated 2026-05-31
Daily Blocks
Special
Discovery
Block A · Morning

Foundation of the chain.

Primary
10 Min. Ankle Mobility Routine — Improve Your Squat
Standard
A.1
10min
10 Min. Ankle Mobility Routine — Improve Your Squat
January 2022
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8 Min. Foot & Ankle Mobility — No Equipment
Standard
A.2 ★
8min
8 Min. Foot & Ankle Mobility — No Equipment
January 2023 · your favourite ankle
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10 Min. Hip Opener Mobility — Unlock Your Hips
Standard
A.3
11min
10 Min. Hip Opener Mobility — Unlock Your Hips
January 2023
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10 Min. Morning Mobility Flow — Ocean Views
Standard
A.4
11min
10 Min. Morning Mobility Flow — Ocean Views
December 2023
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Short
5 Min. Ankle Mobility — Strong & Resilient Ankles
Short
A.S1
5min
5 Min. Ankle Mobility — Strong & Resilient Ankles
January 2024
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5 Min. Foot & Ankle Strength — Mobility + Stability
Short
A.S2
6min
5 Min. Foot & Ankle Strength — Mobility + Stability
March 2024
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5 Min. Morning Routine — Mobilise Hips & Spine
Short
A.S3
6min
5 Min. Morning Routine — Mobilise Hips & Spine
June 2025
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5 Min. All Standing Morning Mobility
Short
A.S4
6min
5 Min. All Standing Morning Mobility
September 2024
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Morning Routines
15 Min. Morning Mobility Routine — Full Body
Morning Routine
A.M1
16min
15 Min. Morning Mobility Routine — Full Body
December 2024 · 266k views
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15 Min. Morning Routine to Mobilise Hips & Spine
Morning Routine
A.M2
16min
15 Min. Morning Routine to Mobilise Hips & Spine
February 2025 · 197k views
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Combination suggestions A.S1 ankle (5 min) + A.3 hip (11 min) = 16 min full chain morning. A.M1 or A.M2 on slower mornings.
Block B · Desk

Interrupting the desk compression.

Primary
10 Min. Office Mobility Routine — Desk Workers
Standard
B.1
11min
10 Min. Office Mobility Routine — Desk Workers
January 2023
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Stiff Shoulders? Stop Stretching — Do THIS Instead
Standard
B.2
13min
Stiff Shoulders? Stop Stretching — Do THIS Instead
November 2025
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8 Min. Express Shoulder & Spine Mobility
Standard
B.3
8min
8 Min. Express Shoulder & Spine Mobility
January 2023
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10 Min. Neglected Joints — Neck, Scapulas, Elbows, Wrists
Standard
B.4
11min
10 Min. Neglected Joints — Neck, Scapulas, Elbows, Wrists
October 2024
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25 Min. Upper Body Mobility — All Levels with Modifications
Standard
B.5 ★
25min
25 Min. Upper Body Mobility — All Levels with Modifications
August 2023 · your favourite upper body
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Short
5 Min. Mobility at Your Desk — Seated
Short
B.S1
5min
5 Min. Mobility at Your Desk — Seated
September 2023
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5 Min. Posture — Combat Anterior Pelvic Tilt
Short
B.S2
6min
5 Min. Posture — Combat Anterior Pelvic Tilt
September 2024
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5 Min. Upper Body Relief — Release Tension After Desk Work
Short
B.S3
6min
5 Min. Upper Body Relief — Release Tension After Desk Work
April 2024
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5 Min. Office Stretch — Undo Sitting (Standing)
Short
B.S4
7min
5 Min. Office Stretch — Undo Sitting (Standing)
November 2025
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Wrists & Hands
Daily 5 Minute Wrist Routine You'll Feel Instantly
Wrist
B.W1
5min
Daily 5 Minute Wrist Routine You'll Feel Instantly
December 2025
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7 Min. Wrist & Forearm Mobility — Healthy Wrists
Wrist
B.W2
7min
7 Min. Wrist & Forearm Mobility — Healthy Wrists
May 2023
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Combination suggestions B.1 office (11 min) + B.S2 APT (6 min) = 17 min full desk reset. B.5 upper body (25 min) when the chain feels accumulated. B.W1 or B.W2 daily for the wrist-to-pec-minor line.
Quick Fixes · Reactive

When something specific builds up.

B.1 — 11 min Office Mobility
Jaw or left temple pressure
B.1 — 11 min Office Mobility
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B.3 — 8 min Express Shoulder & Spine
Left upper trap tightening
B.3 — 8 min Express Shoulder & Spine
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B.2 — 13 min Stiff Shoulders Routine
Left scapula pressure
B.2 — 13 min Stiff Shoulders Routine
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B.S2 — 5 min APT Combat
APT building after long sit
B.S2 — 5 min APT Combat
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5 min Posture Workout
Rounded shoulders / posture drift
5 min Posture Workout
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12 min Mobility On The Go
Travel — all standing
12 min Mobility On The Go
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A.S3 — 5 min Hips & Spine
Hip stiffness after sitting
A.S3 — 5 min Hips & Spine
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Pec minor release + B.5 upper body
After dining table laptop
Pec minor release + B.5 upper body
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Block C · Evening

Evening corrective reset.

Primary
15 Min. Hamstring Flexibility — Fix Tight Hamstrings
Standard
C.1
16min
15 Min. Hamstring Flexibility — Fix Tight Hamstrings
March 2023 · 253k views
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15 Min. Daily Mobility — BEST For All Levels
Standard
C.2
15min
15 Min. Daily Mobility — BEST For All Levels
June 2023 · 421k views
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12 Min. Spine Mobility — Thoracic & Lower Back
Standard
C.3
12min
12 Min. Spine Mobility — Thoracic & Lower Back
April 2022 · 317k views
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15 Min. Soft Mobility Flow + Stretches — Active Recovery
Standard
C.4
16min
15 Min. Soft Mobility Flow + Stretches — Active Recovery
March 2025 · 229k views
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Short
5 Min. Quick Evening Stretch — Better Sleep
Short
C.S1
7min
5 Min. Quick Evening Stretch — Better Sleep
October 2024
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5 Min. Bedtime Stretches & Mobility
Short
C.S2
6min
5 Min. Bedtime Stretches & Mobility
January 2024
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5 Min. Evening Mobility — Before Bed
Short
C.S3
5min
5 Min. Evening Mobility — Before Bed
September 2023
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7 Min. Lower Body Cool Down — Quick Post-Workout
Short
C.S4
7min
7 Min. Lower Body Cool Down — Quick Post-Workout
July 2023
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Combination suggestions C.1 hamstring (16 min) + C.S2 bedtime (6 min) = 22 min evening with hamstring priority. C.3 spine + C.S4 lower body = 19 min focused evening.
Deep Stretching

When the chain needs deep release.

Let's Fix The Tightness — Deep Stretch for Runners
Deep · Lower
D.1
34min
Let's Fix The Tightness — Deep Stretch for Runners
May 2026 · newest deep stretch
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30 Min. FULL Upper Body Stretch — Soft & Gentle
Deep · Upper
D.2
30min
30 Min. FULL Upper Body Stretch — Soft & Gentle
September 2024
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25 Min. Full Body Mobility — Circuit Training
Deep · Full Body
D.3 ★
27min
25 Min. Full Body Mobility — Circuit Training
February 2022 · 1.58M views · your favourite full body
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30 Min. Full Body Stretching — Upper & Lower, Relaxing
Deep · Full Body
D.4
32min
30 Min. Full Body Stretching — Upper & Lower, Relaxing
OER Day 12 · January 2024
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Deep release day Pec minor + palm release (manual, 2 min) → D.1 lower (34 min) → break → D.2 upper (30 min) → Block C principles. Total ~75 min. Reserve for Sundays or post-Marian sessions.
Running

Pre-run and post-run.

8 Min. Running Warm Up & Mobility
Pre-Run
R.1
8min
8 Min. Running Warm Up & Mobility
February 2022 · 1.3M views
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10 Min. Running Cool Down — Do THIS After Your Run
Post-Run Standard
R.2
11min
10 Min. Running Cool Down — Do THIS After Your Run
April 2023
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6 Min. Post-Run Stretch — All Standing
Post-Run Quick
R.3
7min
6 Min. Post-Run Stretch — All Standing
July 2024 · 193k views
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20 Min. Mobility for Runners — Injury Prevention
Post-Run Extended
R.4
21min
20 Min. Mobility for Runners — Injury Prevention
October 2024 · 136k views
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Body Pump

Pre-pump and post-pump.

Weight lifting puts sustained load on wrists, shoulders, and thoracic spine. These videos prep the chain before and decompress it after.

Pre-Pump
8 Min. Full Body Warm Up — Dynamic Gym Warm Up
Pre-Pump · Full body
P.1
8min
8 Min. Full Body Warm Up — Dynamic Gym Warm Up
August 2022 · 500k views
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8 Min. Front Rack Mobility — Shoulders, T-Spine, Wrists
Pre-Pump · Lifting-specific
P.2
8min
8 Min. Front Rack Mobility — Shoulders, T-Spine, Wrists
August 2022 · weightlifting-specific
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7 Min. Overhead Mobility — Improve Shoulder Mobility
Pre-Pump · Overhead
P.3
7min
7 Min. Overhead Mobility — Improve Shoulder Mobility
December 2023
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5 Min. Squat Warm Up — Hips, Ankles & Spine
Pre-Pump · Squat
P.4
6min
5 Min. Squat Warm Up — Hips, Ankles & Spine
January 2024 · OER Day 11
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Post-Pump
14 Min. Full Body CARs — Spine, Shoulders, Wrists, Hips, Ank
Post-Pump · Full chain
P.C1
14min
14 Min. Full Body CARs — Spine, Shoulders, Wrists, Hips, Ankles
October 2022 · full chain decompression
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15 Min. Upper Body Mobility — T-Spine, Shoulders, Wrists
Post-Pump · Upper chain
P.C2
15min
15 Min. Upper Body Mobility — T-Spine, Shoulders, Wrists
January 2024 · OER Day 7
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Bulletproof Ankles in 10 Minutes — For Better Lifting & Runn
Post-Pump · Lower chain
P.C3
12min
Bulletproof Ankles in 10 Minutes — For Better Lifting & Running
June 2025
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Upper Body Balance

Opening the front, activating the back.

Opening the front (chest and thoracic)
12 Min. Spine Mobility | Daily Routine | Thoracic Spine & Lo
Thoracic
U.1
12min
12 Min. Spine Mobility | Daily Routine | Thoracic Spine & Lower Back
April 2022
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20 Min. Spinal Mobility & Back Stretches | Upper, Mid & Lowe
Spinal
U.2
21min
20 Min. Spinal Mobility & Back Stretches | Upper, Mid & Lower Back
May 2025
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25 Min. Upper Body Mobility Workout | For All Levels w/ Modi
Upper Body
U.3
25min
25 Min. Upper Body Mobility Workout | For All Levels w/ Modifications
August 2023 · covers opening and back activation in one video
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Back activation
Stiff Shoulders? Stop Stretching - Do THIS Routine Instead
Shoulders
U.4
12min
Stiff Shoulders? Stop Stretching - Do THIS Routine Instead
November 2025 · full shoulder range plus strength
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Bulletproof series (mobility + strength)
30 Min. Bulletproof Spine | Upper Back & Lower Back - Mobili
Spine
U.5
32min
30 Min. Bulletproof Spine | Upper Back & Lower Back - Mobility & Strength w/ Weights
November 2024 · progression target — add once wall angel runs W to Y with arms on the wall, no lower-back arch
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25 Min. Bodyweight Routine for Bulletproof Knees: Mobility x
Knees
U.6
25min
25 Min. Bodyweight Routine for Bulletproof Knees: Mobility x Strength x Stability
October 2024 · check left hip response before regular use
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Bulletproof Ankles in 10 Minutes | Mobility + Stretching for
Ankles
U.7
12min
Bulletproof Ankles in 10 Minutes | Mobility + Stretching for Better Lifting & Running
June 2025 · targets left ankle and foot extensors
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Conditioning
Progressive 40 Min. Full Body Mobility Workout | OEM+ Day 20
Progressive
U.8
42min
Progressive 40 Min. Full Body Mobility Workout | OEM+ Day 20
January 2026 · level 1 / level 2 progression built in
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30 Min. Full-Body Resistance Band Workout (EMOM, 3 levels)
Resistance Band
U.9
31min
30 Min. Full-Body Resistance Band Workout (EMOM, 3 levels)
September 2022 · general conditioning, lowest corrective priority
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Special Active Day

Your highest-intensity day.

30 Min. Mobility Flow — Full Body Rest Day
Extended Mobility
S.1
31min
30 Min. Mobility Flow — Full Body Rest Day
October 2023 · 163k views
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20 Min. Deep Full Body Stretch — Recovery
Deep Stretch
S.2
23min
20 Min. Deep Full Body Stretch — Recovery
August 2025 · 135k views
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25 Min. Full Body Mobility — No Repeats
High Intensity
S.3
27min
25 Min. Full Body Mobility — No Repeats
September 2025 · 96k views
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20 Min. Gentle Evening Stretch — Before Bed
Evening Unwind
S.4
23min
20 Min. Gentle Evening Stretch — Before Bed
May 2025 · 175k views
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Explore

Something new out of curiosity.

Twelve videos chosen specifically because they stretch your current practice. Six experimental formats, six that deepen familiar territory with new angles.

Experimental
15 Min. Primal Mobility for Better Movement
Primal
E.1
17min
15 Min. Primal Mobility for Better Movement
April 2026
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20 Min. Hip Mobility Flow-Builder
Flow
E.2
20min
20 Min. Hip Mobility Flow-Builder
August 2024
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25 Min. Pilates x Core w/ Marie Steffen
Pilates
E.3
27min
25 Min. Pilates x Core w/ Marie Steffen
December 2024
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20 Min. Full Body Kettlebell Flow
Weighted
E.4
24min
20 Min. Full Body Kettlebell Flow
April 2025
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12 Min. Beginner Plyometrics For Runners
Plyometrics
E.5
14min
12 Min. Beginner Plyometrics For Runners
September 2024 · 210k views
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10 Min. Upper Body Foam Rolling For Recovery
Foam Rolling
E.6
12min
10 Min. Upper Body Foam Rolling For Recovery
June 2024
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Curious but Safe
20 Min. Foot & Ankle Strength — Stability & Prehab
Foot Strength
X.1
20min
20 Min. Foot & Ankle Strength — Stability & Prehab
April 2024
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10 Min. Thoracic Spine Mobility — Stretch & Strengthen
Thoracic
X.2
13min
10 Min. Thoracic Spine Mobility — Stretch & Strengthen
August 2025
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15 Min. Mobility For Better Posture
Posture
X.3
16min
15 Min. Mobility For Better Posture
January 2024
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20 Min. Hip Opener Mobility — Unlock Your Hips
Deep Hip
X.4
21min
20 Min. Hip Opener Mobility — Unlock Your Hips
April 2024
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15 Min. Balancing + Stability w/ Weights For Runners
Stability
X.5
15min
15 Min. Balancing + Stability w/ Weights For Runners
June 2024
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25 Min. Bodyweight Routine for Bulletproof Knees
Knees
X.6
26min
25 Min. Bodyweight Routine for Bulletproof Knees
October 2024
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