Bodyweight Mobility Flow - 20 Moves in 20 Minutes

Enjoy this bodyweight mobility flow of 20 different movements. This session includes spinal mobility and decompression, horse stance hip openers, primal movement and some of my favorite core exercises.

This flow is perfect for the morning, but can be done at anytime of day, no equipment needed so feel free to hit this one at home, at the gym or outside.

I've provided a list of the exercises as chapters listed below. Let me know which one is your favorite in the comments!

Have fun and and stay smoov!

music by ‪@fredirie‬

PROGRAMS
Smoov Follow Along Membership - https://www.somble.com/smoov
Primal Movement Program (Bodyweight Strength and Mobility and Coordination) - https://bit.ly/3wuPA4W
Get Back in Shape in 45 days (Strength, Cardio, Recovery) - https://bit.ly/4aEf8ut

FREE STUFF
Primal Foundations Program - https://bit.ly/4dMmjn5
Free Fitness Gameplan - https://bit.ly/3V2wZ9v

SOCIAL MEDIA
  / grantsthomas  
  / smoovmoves  

PRODUCTS
Smoov Hacky Sack - https://etsy.me/3QMnPeZ
Round Yoga Mat - https://bit.ly/3Pfpjg6


00:00 Welcome to smoov
00:21 Bounce
01:32 Spinal Rolldown to Squat
02:40 Horse Stance
4:00 Spine Glide
5:10 Archer Rotation
06:20 Coil OH Reach ad Pull
07:29 Shake Break
08:27 Horse Stance Squats
9:39 ISO Gorilla
10:48 March
11:37 Extended Mountain Climber w/ Lizard Reach
12:56 Crab Shoulder Extension
13:59 Cat Shoulder Taps
15:09 Glute Bridge (Heel Drive)
16:21 Skydiver
17:29 Starfish
18:39 Knee Thru
19:48 Kneeling Spinal Wave
21:03 Crocodile Breathing