Daily Mobility Routine
This 11-movement morning mobility routine is designed specifically for enduro and mountain bike athletes to build joint mobility, open the hips and thoracic spine, and prime the body for training or riding. Move through each exercise in order, spending as much or as little time in each position as your body needs, and aim to complete it daily as part of your morning preparation.
1. Cat Cow/wave wakes up the spine gently, establishes breath, and primes the whole system from a low-load position. Perfect starting point, cold.
2. Child Pose into Cobra Sit your hips back to your heels with arms extended, holding for a breath before flowing forward into cobra press through your hands, lift your chest, and keep your glutes relaxed to open the anterior chain fully.
3. Pike Fold to Squat + Reach Tall Stand with feet hip-width, hinge forward and fold into a pike to feel the posterior chain load, then bend your knees and drop into a deep squat before driving tall through your spine and reaching both arms overhead.
4. Hip Side to Side Drop Stand with your feet significantly wider than shoulder-width and drop your hips down into a deep sumo-style squat position. From here, shift your weight across to one side, sinking your hip as low as possible, before driving through and transferring to the other side. Keep your chest up and your feet flat throughout the movement.
5. 90/90 Stretch Position both legs at 90 degrees with one shin forward and one to the side, sit tall through your spine, and gently drive your front hip toward the floor — hold the end range for a breath before switching sides.
6. Hip Openers From a lying position, drive one knee up and out in a large circular arc, opening through the full range of hip flexion, abduction, and external rotation. Stay controlled and increase the arc as the joint loosens up.
7. Quad Stretch Stand tall, pull one foot to your glute and drive your knee back behind your hip. Squeeze the glute of the working leg to increase the anterior hip stretch and hold for two slow breaths before switching.
8. Reach Through T-Spine Rotation Start in a half-kneeling or side-lying position with your top hand behind your head, then rotate your elbow toward the floor and follow with your gaze before opening back as far as possible. Let the movement come from your mid-back, not your lower spine.
9. Squat + Rotations Drop into a deep squat with your elbows braced inside your knees, then rotate one arm up and open your chest toward the ceiling. Keep your hips square and low throughout, and alternate sides with control.
10. Walk into Squat Sit on the floor with your hands planted behind you, lift your hips and walk your feet in toward your body while keeping them flat on the floor. Once you've reached your deepest squat position, bring your hands through and in front of you to complete the movement.
11. Lunge + T-Spine Rotation Step forward into a deep lunge and drive your hips toward the floor, extending your front foot further if needed to access a deeper stretch. Keep your torso tall throughout. Once settled, bring your lunge to 90 degrees, place your hands to the inside of your front foot and drag your knuckles along the floor as you reach one arm up overhead, tracking your hand with your eyes to drive full thoracic rotation.
