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If you enjoy spending extra time outside the gym to feel more mobile, have at it. But many people don't realize that you can slide into tough positions like overhead squats, middle splits, and more - and feel safe under load - by working these positions right inside your workout.
I train mobility within Functional Bodybuilding through a combo of activation in my warmup, positional strength under load, and passive stretching in my cool-down. So today I'll show you specific examples for those troublesome spots.
Hit the link to get a FREE guide to the moves you see here, along with 3 short workouts that put it all together:functional-bodybuilding.com/m...
Try my training program for 2 weeks free - mobility included. functional-bodybuilding.com/p...
TIME STAMPS
00:00 Intro
02:58 Concept Breakdown
05:32 HINGING &
GLOBAL FLEXION
07:01 SHOULDER
EXTENSION
08:58 SQUATTING
PATTERN
10:57 HIP ROTATION
with HINGING
12:45 HIP ADDUCTION &
SINGLE LEG SQUAT
14:50 SHOULDER
FLEXION
16:06 CONCLUSION

[@pedroportale4739]

One of the best videos I have ever seen addressing explicit all joints which are most common problems in our society and absolutely necessary for sports and health in general. Thank you very very much for sharing your knowledge.

[@marcusfilly]

Thank you my friend.

[@marcusfilly]

it is from the team at Slantboardguy

[@DeccyB123]

Awesome vid! I love your simple systematisation of these concepts - great job Marcus

[@sneil8056]

Great job of distilling the essentials from the mass of mobility stuff out there - thank you

[@DSmith-bu8nc]

Great in depth video! Just downloaded the guide - I think having a diagram for each exercise just to jog the users memory would take it to the next level 👌

[@jhonmendez9040]

This deserves more views!! You're going to help so many people thank you! Will implement these into my routine asap!

[@TheSlenderMonkey]

I really like that there's no background music in the video, keeps it nice and clean.

[@EdBarton31]

This is amazing content. About time body building caught up with healthy functional moment leading to better athletic performance.

[@billybob1620]

One of the best videos I’ve seen in a long time… Going to add some of these to my routine.. GREAT STUFF.

[@haasii]

This is exactly what I needed. I was trying to put together a routine and this covers it all!

[@paulweber476]

This is excellent Marcus - as a coach, thank you

[@brandtstephens6379]

This is fantastic! Man I would love to see more fooooor sure.

[@JoelP1961]

Thanks for posting this, high bicep/anterior shoulder pain is holding me back.

[@LiamEllis]

Yes mate soo good, I've been neck deep in this stuff for a while now, and as a parkour athlete it's been sooo important!

[@ChiangThomas]

Damn, This is just what I need. Thank you for making the video

[@davidcondit388]

One of the most comprehensive videos I've ever watched, but still short and and to the point. I felt great after completing this as a circuit! Thank you.

[@marcusfilly]

i'm so glad you feel that way

[@victorbravo9314]

Great video, congratulations. Nice routine and really challenging exercises for all the joints. The only thing is that all these movements are really advanced and difficult to perform to an average person not no mention an individual with pain (almost impossible). Also the risk of injury if not performed right is really high. Take it easy and go slow, many people could get hurt.

[@calebgold7687]

This is great, please do a part 2

[@joshprice32000]

I LOVE how my body feels since I have been on the Persist program. Marcus is one hell of a programmer!

[@marcusfilly]

YES!

[@N1Fitness]

Fantastic info!! You move really well dude :)

[@thomasjayprince]

Thank you for this! Great vid!

[@patricktrossbach668]

Solid information man. The Jefferson curl has made my back feel so much better ever since implementing it.

[@marcusfilly]

it is wonderful isn't it

[@AscendedVitality]

EPIC! Thank You MARCUS. 🙏🏼💪🏼🖖🏼

[@mystvandle]

Mobility isn't covered enough in my estimation. Great video! I will incorporate these exercises into my Mobility Monday workouts. Thanks!

[@marcusfilly]

❤️

[@jbedosky1]

This was one of the best functional mobility videos I've seen in a long time. I want to be able to do all that stuff and am suffering from a chronic injury that I will explain to you by email to see if one of your programs might help. Best regards and I'm glad I found this channel.

[@marcusfilly]

Thank you so much for the feedback John!

[@docwill184]

Wow excellent. Gonna have to recover with a Grateful Dead concert from '77 as I contemplate reachieving my physical capacity from that decade of vitality abd miraculous living....

[@MrJose021292]

I got ROMWOD 2 weeks ago when I pulled my back and got stiff as a board. This spoke to me so much. 30 now and I’m weaker than when I was 26-27 when I’ve never taken time off. Just became stiffer, lost explosiveness, and just training with lighter and lighter maxes to keep training, but never addressing my issues. I see the value in ROMWOD since I’m now not as stiff and more flexible, but damn at $14 a month for a rotating list of the same stretches is tough to justify in this economy.

[@geneciccone4196]

Hi Marcus We've chatted a bit on Insta before but I never knew you had any KZbin content and this one just came up while I was watching another vid! I have to say I have watched a lot of vids on working out especially mobility and this is hands down the best I have ever seen! I liked and subscribed and I'll be reaching out to you soon re: training! Blessed New Year to you and your family!

[@marcusfilly]

much love Gene.

[@pierrefavrel7639]

Amazing content ! Thanks for you work Marcus

[@marcusfilly]

I appreciate that!

[@robertfox4114]

Ayy,I always knew that stretching quads is valuable for squatting but the excercise you shown is the most resultative one,thanks!

[@marcusfilly]

Happy to help

[@DawnAmador]

Thank you so much for the great video!

[@marcusfilly]

I'm glad it helped Dawn

[@emilybarry9410]

GREAT mobility video Marcus! I seriously can't thank you enough for how much I have learned from you since I started following. Your dedication and care is so apparent, and your advice is greatly appreciated, 🙏 dude!💪 💜🤗

[@marcusfilly]

I appreciate you Emily

[@yourimenlibar5879]

Great content!

[@andrewrobinson7472]

Love this stuff

[@victoriaman117]

You may not be an expert Sir but this video has better information than most people could ever hope to hear! Informative and scalable. Thank you for putting this into the world.

[@marcusfilly]

thanks for that kind message. much love!

[@Hotterman10]

OMG, thank you!

[@pushrickxy9-494]

Great one 👍

[@arminjujutsu]

Great video

[@stevejarosz8136]

Thanks!

[@bluetongueliz8734]

Super informative. Thanks for this.

[@marcusfilly]

My pleasure!

[@ShoesMagoo]

Awesome blend of movements from many programs/disciplines. Do you have a solution or advice for chronic high adductor/crux of hip strain?

[@kevinkopelman]

Love the Vivo Barefoot shoes been wearing them for a decade now. VFF toe shoes still hard to beat for workout though IMO. Cheers

[@shanindtheeed]

Thanks for this. ill give it a go

[@marcusfilly]

Awesome.

[@felipecoelho33]

Have been doing all these exercises for a while now, following Persist Classic. It definitely changed the way I approach mobility. Just being flexible gives you nothing but injury, strengthening through the ranges of motion is the best way to be strong and injury free.

[@marcusfilly]

That is great feedback

[@SymbolOfRock]

Awesome info! Thanks.

[@marcusfilly]

Glad it was helpful!

[@ishakojonskis213]

Awesome brother✊🏾

[@marcusfilly]

thank you

[@ishakojonskis213]

@@marcusfilly love your work and how you break things down brother. Very inspirational. Sending yah some love from Australia bro🤟🏾🤙🏾🙏🏾

[@SAMIR33333]

Amazing video thank you so much

[@marcusfilly]

I'm glad it helped

[@aweimoleayopeter6960]

Brilliant video 🔥

[@marcusfilly]

Thanks 🔥

[@lmc4964]

I do the deficit RDL with a Landmine , its a great hamstring exercise for sure. I was trying the Jefferson Curl thought the summer but didnt see much progress in terms of depth. I started doing the Reverse Nordic assisted with TRX bands, really feel the stretch in the foot so that is one Im going to work on.

[@marcusfilly]

Reverse nordics do stretch the feet very well

[@mr8089]

Where did you get your compression shorts? Love the mobility tips and have already been using some of them for a while much mahalos for the teachings...

[@marshkid1]

next level

[@lukasbortkevicius2126]

THE BEST.

[@ktkktlzubi]

great video 🤙🏻👍💪🏻

[@marcusfilly]

Thank you!

[@JrnMnd08]

Love it...dynamic mobility (or is that an oxymoron). Anyway, nice video. You need music for sure though for added pizzaz

[@Joe-ue8yq]

This guy is A1 ✊🏿

[@marcusfilly]

Much love

[@vnrathletics824]

WOW... mr Filly. High quality insight. I feel guilty to have acces to such advice. You're definitily a MASTER.

[@levirichardson8505]

you're super lean dude, very impressive!

[@argilrandon8543]

Waaauwww this is fcking gold I watched so many videos but this one!!! This is it 👌🏿👌🏿

[@KoalaOalaJones]

Hey @marcusfilly what is that step thing called that you're using for deficits?

[@tawon1984]

Thumbnail = Super Subzero Slide 💪

[@SmithsFitness]

yeah, this is pretty mad. Thanks

[@marcusfilly]

You're welcome

[@asando6432]

Great video. One question how many sets would you recommend to do per exercise? Thanks.

[@marcusfilly]

Glad you liked it! For a warm up, I would recommend 3 sets of 12-15 reps. Within your workout, you are likely looking at 3-4 sets of 8-12 reps.

[@stevenlee7907]

Where did you get that step cushion you used for the Jefferson curl & Romanian deadlift?

[@marcusfilly]

Slant Board Guys

[@kylekermgard]

Do you have any alternative to the rings?

[@Orbitalbomb]

Hey man, I can’t for the love of god keep a straight back while trying to touch my toes. I’m trying stretching for over a year now but not only is the back locked at about 20% degrees above horizontal and I just can’t keep it straight anymore. it rounds no matter how hard I try it not to. of course, also the hamstrings and the whole dorsal chain is way too short (tight) and no matter what I try it is staying like this. what can I do? (Note that this is not The only problem I have with my body)

[@davidtung8340]

Hi Marcus What support are you using for the middle split development? Thank you!

[@marcusfilly]

they are called parallettes

[@damienwilliams8171]

Great vid/explanation.... anything recommended for chest or back?

[@marcusfilly]

Thank you. More videos like these to come, we'll make sure to hit chest & back as well.

[@damienwilliams8171]

@@marcusfilly Great thank you. I appreciate it, found you through kotg and I really like the concept of functional bodybuilding.

[@Motivatorteo]

Hey Marcus, I get pinching in my left hip flexor when I squat heavy. What would be your initial thoughts on the cause of this? Thanks!

[@OMAR-vk9pi]

Probably too complicated to answer

[@wuffpaw]

Great vid but many of these patterns are potentially quite dangerous for the injury-prone and/or average stressed/tight American who is looking for relief from the very issues the exercises are designed to relive. Those bar dips are ridiculously deep, for example, and could easily tear someone's rotator cuff if they're imitated.

[@BuckingFeast]

Every time I try to do the middle split over the last 6 months I get a lot of pain in my anterior hip to groin area, do you have any idea why this would happen and how I could work on improving it?

[@marcusfilly]

i would connect with our head coach Adam Fetter at FBB. Functional-bodybuilding.com/ID

[@shantanusapru]

Hey Marcus, the link for the free PDF doesn't seem to be working. "An error occurred" error message comes up after providing the info required (name & email). Do check that. Thanks!

[@marcusfilly]

it seems to be working now. i just hit the link

[@shantanusapru]

@@marcusfilly Thanks! I'll check it out...

[@lyroxkh]

What should i do, if i can not even touch the ground with the Barbell in RDL - keeping a flat back?

[@marcusfilly]

don't touch the ground then. go as low as possible keeping back flat. make sure to work on your hip mobility & stretch your hamstrings/glutes

[@michaelhasson9128]

Are these all meant to be done in one session or do you mix in with other exercise days?

[@marcusfilly]

You can mix these in on different days.

[@johndeere5785]

How often would you feel doing this would be necessary? I'm considering adding this into my program by turning my rest day into more of an active rest day with this routine.

[@marcusfilly]

I do something like this every time I weight train

[@andrewfierce2703]

do you do it pre or post workout?

[@romangutin5876]

Wish there was some ankle work too.

[@andrewxu503]

What's a mobility 'subscription'?

[@devonpeters9458]

Are these movements included in your program, or are you showing these for people to add on themselves? I’m trying to keep my time in the gym to 60 min or less.

[@marcusfilly]

yes they are. all throughout.

[@devonpeters9458]

@@marcusfilly ok, great - thank you! I expect I’ll try it soon. You seem to have the wholistic, functional perspective I desire. Sounds like I could drop ATG since these are all included. Happy Early Thanksgiving!

[@lorimoosbrugger7993]

How do you get the pdf?

[@jacoba4230]

So buy a knees over toes guy subscription?? Not trying to be an ass but this looks exactly like his program. Is this stuff more common than I'm familiar with?

[@trytoo5167]

Havent seen his program but I only recognized a few of these from him like nordics and the cyclist squat.

[@minge9]

These has been around for years before Ben Patrick was even born. Is it really his subscription though? He learnt everything from flexibull, didn't cut him into the deal after Ben blew up and ended all contact with him. I've been following both since early 2018, Ben is as disingenuous as someone can be especially after he blew up on Rogan. Tom Merrick and a couple of other guys on KZbin has been preaching this type of training before Ben even started making content on the internet

[@user26344]

This is basically kneesovertoesguy in a nutshell

[@julioperezgomez8941]

the link to get the trainings doesn't work, can anybody send the file to me?

[@marcusfilly]

functional-bodybuilding.com/persist/

[@robertb7362]

This is my .2 cents. I really like your videos. I am not a pay Member of any Mobility Training but I do Yoga at least 4 times a week as well 60-90 min calisthenics workouts prior the Yoga Class. I am not a big fan of lifting weights just bc it easy to get injuries and be away from working out for weeks if not month. I just wish see a different Title to this videos instead see attacks to other workouts preferences. Have a great day Marcus. Nov/27/2021

[@JudesVlogs]

Anything for ankles?

[@marcusfilly]

I'll work on it

[@nothersheep]

What shoes are you wearing?

[@marcusfilly]

These are VIVO Barefoot Primus Lite

[@variantofconcern1735]

Where is the guide?

[@marcusfilly]

functional-bodybuilding.com/mobility-strength-exercises/

[@NikolaTeslaEE]

Comment for the algorithm

[@Vamavid]

TLDR version skip to 4:29

[@jichenxu7336]

The only Chinese word in my mind after watching this video is 牛逼…which means extremely awesome and inspiring

[@kevivarma2759]

Homie said "Fuck you KneesOverToes"

[@xGaviJax]

Looks like knees over toes exercises, that's suss

[@D1oyd]

They are friends and have worked together before

[@npcarnivore]

@@D1oyd if they are friends why did he tell his audience to cancel their KOT guy subscription?. Very suss!!

[@marcusfilly]

@@npcarnivore ATG isn't a mobility program as I see it. It is a well designed strength program that uses these principles to help simultaneously build strength and range.

[@SFS6889]

@@marcusfilly so i should cancel beard the best you can be subscription? I might because I am just not finding the extra time to do his specific workouts in addition to yours.

[@marcusfilly]

@@SFS6889 Amir takes a comprehensive look at strength through range. It's a different approach than ours but a complete one none the less. The best program is the one you are able to make time to follow.

[@RollingWithRoland]

I really hope no one hurts themselves with your deficit deadlifts or deep dip exercise suggestions. You should have emphasized more that both those exercises can make injuries/niggles much worse. One rep breaking form on the deadlifts at the bottom=slipped disk. :/

[@joe1071]

That headband, top knot, and shaved body confuses my brain

[@marcusfilly]

hahah

[@weknowhisvoice9296]

Turn to Jesus people he died for your sins repent of what the New testament describes as sin believe the gospel get baptized and obey the teachings of Jesus the gospel and the teachings of Jesus are documented in Matthew Mark Luke and John Jesus is the only way to be saved God bless you all..

[@SuperAfricankid]

Vid too long

[@marcusfilly]

We've started doing shorts now - those might be more up your alley.

[@akalapov]

these are all stolen from Ben Patrick (KneesOverToeGuy)

[@marcusfilly]

100%. Ben is a good friend and inspiration. He has helped me uncover aspects of mobility and strength that have greatly impacted the way I approach coaching and writing prescriptions. It is precisely why we collabroated on content together over the past 8 months. Stolen has a bad ring to it. Borrowed and inspired sounds more appropriate.

[@mupsoftaren]

You're way too close to screen, a bit like the gay guys in the gym that make me, literally, homo-phobic. I'm getting trauma from this.

[@paleale8400]

hi, marcus, i been training with the ATG system from ben patrick or kneesovertoes guy, it has helped me a lot, what do you think about the system. cheers

[@SantiagoLuz]

He already made a video with Ben Patrick (don't remember if I've seen it here or in the TheKneesovertoesGuy channel)