This Strength And Mobility Workout Is Just What Your Body Needs

Trainer Luke Goulden demonstrates kick-out movement
(Image credit: Luke Goulden)

Most of us would benefit from doing a little more (ahem, some) mobility work each week, especially during the long months of lockdown where our general movement is largely limited to walking between rooms.

However, if finding the time or motivation to do a dedicated mobility session is proving tricky, then perhaps this combination workout will suit you better. It’s been put together by personal trainer Luke Goulden, and as well as increasing your flexibility it will strengthen your body with functional movements that also stretch your muscles.

“It's a challenging session that will work your joints and muscles in a variety of ranges and angles,” says Goulden. “It’s the use of these angles and ranges that makes the magic happen.”

You don’t need any equipment for the session and it won’t take longer than half an hour. Goulden recommends taking a few minutes to warm up your wrists and shoulders.

1 Modified fallen star

Trainer Luke Goulden performs two positions of the modified fallen star movement

(Image credit: Luke Goulden)

Sets 3 Reps 10 each side

“This move draws inspiration from yoga,” says Goulden. “Sit with your legs straight, toes pointing up, with one arm extended behind you, hand on the floor. Push down into the floor with both heels and your arm simultaneously to raise your hips while reaching up and over. Slowly lower yourself back to the start. Try to keep your arm and both legs straight throughout, maintain control of your elbow and shoulder joints, and take care with your lower back as it goes into extension.”

2 Split squat gunslinger into extension

Trainer Luke Goulden demonstrates two positions of the split squat modified gunslinger movement

(Image credit: Luke Goulden)

Sets 3 Reps 10 each side

“This is a split squat variation that shows some love to the spine,” says Goulden. Stand in a split stance with one foot in front and one behind your body. Reach as far forwards with your hands as you can, round your spine and maintain a slight tuck in your hips. Then bend your knees to lower into a squat, taking three seconds to perform the move. As you lower, lift your chest and bring your arms as wide as you can. Pause at the bottom, then slowly push back up, rounding your upper back and bringing your hands together.

3 Divebomber press-up

Trainer Luke Goulden demonstrates two positions of the divebomber press-up

(Image credit: Luke Goulden)

Sets 3 Reps 10-12

“This variation combines a press-up with a downward-facing dog,” says Goulden. “Start in downward dog position. From all fours, push down and forwards into the palms, lift your tailbone and lengthen your spine with a slight bend in the knees. Move forwards into a high plank and slowly lower yourself to the floor. Push away from the floor and back into a downward dog. If you can’t do a full press-up, lower your knees to the floor as you come into high plank and perform a press-up on your knees. Try to make this a fluid and smooth motion.”

4 Reverse tabletop to L-sit

Trainer Luke Goulden demonstrates two positions of the reverse tabletop to L sit movement

(Image credit: Luke Goulden)

Sets 3 Reps 12-15

In a reverse tabletop position, your hands and feet are on the floor but you face up. For the L-sit, in this instance, your upper and lower body are at 90° with your glutes raised off the floor, your weight supported by your hands and heels.

“In the reverse tabletop your wrists should be directly below your shoulders and your knees over your ankles,” says Goulden. “Tuck your tailbone to engage your core and glutes. Slowly transition down into the L-sit, pushing down into the floor, pulling your belly in, squeezing your knees together and rounding your shoulders. Your hips should be off the floor in the L-sit while your heels remain grounded. Take a pause in both the tabletop position and the L-sit.”

Kick sit

Trainer Luke Goulden demonstrates kick-out movement

(Image credit: Luke Goulden)

Sets 3 Reps 10 each side

“Start on all fours with your shoulders directly above your hands and knees below your hips,” says Goulden. “Begin the movement by simultaneously lifting the opposing arm and leg. Bring the leg underneath your body and extend it while drawing the elbow to the opposing side. Keep your supporting arm extended, engage your core muscles and keep your raised leg parallel to the floor. Bring the leg back under your body so you’re back to all fours with your knees held just off the floor, and then replicate the same movement with the other arms leg leg. Move slowly, stay low and maintain control throughout.”

6 Loaded beast to mountain climber

Trainer Luke Goulding performs two positions of the loaded beast to mountain climber

(Image credit: Luke Goulding)

Sets 3 Reps 10 each side

“Start on all fours, then push back and lift your knees just off the floor to get into the loaded beast position,” says Goulden. “Then push through your legs to go into a high plank and as you do so, lift one leg and bring your knee to your elbow. Pause for a second, and slowly reverse back into your loaded beast position. Then repeat with the other leg. It might take a few reps to figure out how far you can have your hands in front of you while keeping your knees just off the floor.”

More Mobility Sessions

Nick Harris-Fry
Senior writer

Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.