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OPTIMAL READINESS MOBILITY ROUTINE


The following routine should take between 10 and 15 minutes. It can be done everyday to loosen up prior to training and or performed later on in the day or evening to help your mind and body relax and unwind from a busy day.


Prior to training, we want to use this routine to prep our connective tissue for the training session ahead. We should be intentional about every movement and repetition and focus on movement quality.


If we are using the routine to help us relax, we want to train our system to efficiently transition into a parasympathetic state. This will require us to practice deep diaphragmatic breathing while we go through our motions in a controlled manner.


MOBILITY SESSION

Flow from movement to movement as smooth as possible for best results.


  1. Resistance Band Pull Apart-10

  2. Resistance Band External Rotations-10

  3. Resistance Band Shoulder Dislocates-5

  4. Standing Trunk Rotations-10 reps each side alternating - Keep your stomach tight!

  5. Lumbar Rotations-5 reps each side alternating @ slow tempo

  6. Side Lying T-Spine Rotations-5 reps each side

  7. Cat Cow Stretch-5 slow reps

  8. Push-up + Superman-5 

  9. Straight Arm Side Plank Rotations-5 reps each side alternating

  10. Puppy Dog Stretch into Child’s Pose-30 seconds each

  11. Reverse Plank-30 seconds or Table Glute Glute Bridge-10 reps

  12. World's Greatest Stretch-5 reps each leg alternating

  13. Static or Dynamic Side Lunges-5 reps each leg alternating

  14. Walking Quad Pulls-10 yards each leg alternating

  15. Hamstring Scoops-5 reps each leg 

  16. Walking Frankenstein-10 yards each leg alternating or Supported Leg Swings-10 reps each leg

  17. Supported Lateral Leg Swings-10 reps each leg

  18. Bar Hang-30 seconds


If you are interested in coaching, click HERE to get started!


Get Ready! Stay Ready!





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©2026 by Optimal Readiness LLC

The Optimal Readiness physical fitness training and coaching program is designed for high-level athletes as well as everyday professionals. The program focuses on physical performance training and also extends attention to quality mental performance training. This is physical conditioning for elite level strength and conditioning for professional athletes and military professionals. Whether you are in the Army, Navy, Marines, Coast Guard, National Guard or any other area of service, these fitness programs developed by a Navy SEAL will help you perform at your optimal personal best. Individuals who have worked with the Rangers, SEALs, or other SPECOPS teams have found these physical training programs to be challenging and instrumental in achieving their personal physical training goals. A number of Navy SEALs utilize these workout programs to build their physique and endurance. Emergency responders and civil servants face numerous challenges in the line of duty, so these fitness programs will support Firefighters, Police, Fire, Ambulance, Police officers, fire fighters, and more. These are physical fitness workouts that include both bodyweight exercises, pull ups, situps, pushups, squats, mountain climbers, as well as an extensive list of exercises that can modified to an individual’s personal needs. The program also includes exercise guides and coaching to ensure the safety of each athlete and/or military veteran. These programs will challenge even the strongest athlete, this is the ultimate workout and exercise site providing intense fitness workouts designed by Navy SEALs. If you feel intimidated by online training and workouts, you may also be eligible for personal coaching by a Navy SEAL or a designated fitness coach.

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