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 - www.somble.com/smoov
Primal Movement Program (Bodyweight Strength and Mobility and Coordination) - bit.ly/3wuPA4W
Get Back in Shape in 45 days (Strength, Cardio, Recovery) - bit.ly/4aEf8ut
FREE STUFF
Primal Foundations Program - bit.ly/4dMmjn5
Free Fitness Gameplan - bit.ly/3V2wZ9v
SOCIAL MEDIA
/ grantsthomas
/ smoovmoves
PRODUCTS
Smoov Hacky Sack - etsy.me/3QMnPeZ
Round Yoga Mat - 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

[@user-qz2st4ee8s]

As a 65 year old yogi I was thrilled to find this video that is challenging and doable! Thank you so much! A great addition to other practices❤

[@sawomirmaj9680]

I admire your fitness, I am 58 years old and I am trying to incorporate some exercises into my day, it is hard, but I do not give up, the fitness you have inspires me, thank you

[@smoovmoves]

Keep it up! Love your attitude. Focus on what you can do. That capacity will continue to expand. Please let me know what videos you’ve found most accessible and helpful for you in your fitness journey!

[@josephstockbridge6425]

Awesome workout. The horse stance is something I incorporated into my breaks at work but never had the idea to do upper body movements with it. The control of these movements really feels safe and the eventually as the strength builds I’ll assume there will be some comfort😂 I appreciate all ur doing and hope u get a million subs by the end of the year. U are earning it!

[@DrunkenHermit]

Hi there, thx for this walkthrough. I just finished it this morning and it feels great. I love your primal movement sessions as well, I practice capoeira and these are just perfect additions for some home training.

[@camillaholst7321]

Did this in my garden for the first time, and I feel so good: thank you for helping me setting the tone for my sunny saturday 🙏

[@jayjaycoyote]

great morning wakeup flow

[@joachimdorner2610]

Hello from France. Great morning routine, been doing it for 2 days, and I can already feel the difference in my body. Thank you Smoov for these sessions.

[@johannas.8049]

Thank you soooo much ❤

[@Warriors5thMind]

Thank you I appreciate the different variations of movement you offer on the different videos as well. They really help with mobility. I take a cold shower after very refreshing before I meditate. I am grateful to work with you. Sent you some LOVE. Feeling at Peace.

[@mikechadwick8163]

Nice flow with those exercises. And many thanks for calm and comprehensive explanations and demonstrations.

[@luciehsuen8981]

Thanks for the flow. Short & sweet targeting all parts of the body. So much fun & interesting moves. Will visit this one again. It is a keeper. ❤👍

[@gudvin_ua1739]

Крутейшая зарядка! ПРЯМ ТОПЧИК!! Делайте такие видео часще.

[@bronwynwilmot3133]

i really needed a gentle flow today - this was perfect. Thank you

[@elisegray6962]

You're my favorite bodyweight exercises fitness instructor on KZbin. Every video I watch is easy to follow and peaceful for the body and mind. Thank you for sharing. Do you do any other workouts apart from primal movements?

[@joergbothe]

I really appreceate your videos. They make my days. Thank you so much! 😀

[@andredtek2636]

Loved this, especially how you incorporated the horse stance.

[@The508ranger]

Former Army Special Operator with multiple deployments / 100s of jumps etc. As Im nearing retirement this is my next phase in body mobility and strength. Charlie Mike (continue mission) Great stuff. Thank you. 💯🫡

[@tmotnlr]

So wonderful! Thank you 🙏🏽 ❤

[@shanecasebeer1364]

Excited to give this a go! I've been improvising my workouts lately, so it'll be fun to get back in the follower versus leader mode.

[@amyszoka3435]

Best flow so far! Great sequence with cues.

[@ACB595]

You are wonderful and your flos too❤❤❤

[@carmenmarcovici4850]

Nice Sunday flow, thank you

[@AriThecraftydragon]

Nice location and good movements. Thanks.

[@movingpast60]

Nice flow. I am just coming off an injury and haven't worked out in 6 weeks. This is great for clearing out the cobwebs in my joints and muscles. Thanks for sharing. I am subscribed and will definately be doing more of your workouts.

[@The-Contractor]

100% what I was looking for and need. SMOOV delivers, as usual.

[@Warriors5thMind]

Thanks!

[@luciejohnova3314]

Just perfect! ❤ Thank you! I have my own 15 min wakeup routine based on yoga and it has been getting boring and too repetitive, although it brought results and progress. So it is great to have your fantastic strenghtening and mobilizing workout to do on alternate days! Not easy, but doable and I am sure to see some progress in my performance.

[@sprat3127]

This was awesome. Thank you for showing a way to work the body and challenge it without stressing it out. Recovering from a long period of illness and injury and I was able to make it through. So excited to be getting my mobility back.

[@smoovmoves]

You're very welcome! Nice work, there's definitely some tough stuff in there. Glad you were able to find some challenge and recovery elements in there. That is definitely the intention with this session. More sessions like this one to come!

[@maiacallis]

Thank you so much! 🙏❤️🙏

[@Cw-xu3gz]

Just what I needed after after straining my hamstring, great workout

[@martinpleissner4043]

Thank you. Feels great to do that after getting-up 👍

[@TheCeri2011]

beginner friendly! thanks mr smoov

[@luciejohnova3314]

Ok, just did it, and it was even better than I expected while just watching it. (But oh my, how glad I was to get out of the horse stance😂). And my back (and the rest of my body, as well as my mind) feels much better now! So thank you again!👍🏻❤️

[@stefansonnenberg-carstens9986]

As always, nice flow

[@soniadias8848]

Very good I am 64 years young😊 but not very flexible ....but did🙏

[@James-io1pk]

Oooo that was a good one

[@py_buddha2911]

Awesome!!! 🤘👍🤝

[@gerrardmartindance2020]

Thank you

[@greg6873]

You, also, have a great voice...it reminds me of my great uncle's...from the age of 18 his adoted country was Canada ...Ontario...I only met him once on his only visit back to Scotland when I was about ten..I remember his voice...just like yours...are you Canadian?...love your training, too...Great for my aged body....

[@paperrock69]

Fun!

[@johnd551]

Do you have any videos on how to improve my posture (my head is forward from my spinal alignment) and do you have any exercises to regain lost height? I recently had a physical and I have lost 2 inches (was 5'11" now 5'9"). THANKS. As always, I enjoy your organic videos!!

[@arturos1895]

super😊

[@christopherramon-reid9841]

Yes 😎👍

[@annandall9118]

I'm also 58. There's no way I can do some of these excersises now. So I'll do the ones I can do and see where it goes. I remember being young and fit like you. Feeling invincible. Taking it totally for granted. It never ctossed my mind that could change. Sadly, stuff begins to wear out once we get past 40. Surgeons increasingly shrug their shoulders and say "Wear and tear...sorry. Nothing you can do about it"...

[@smoovmoves]

I’m 32, and now more than ever, I am getting comments like these both in person and online. Your experience is valid, and it also does not define or predict what mine will be. I don’t know what the future holds but I refuse to buy into the narrative that it’s all downhill after 40. I don’t take this stuff for granted. I have built a practice for the long haul, look through the videos on this channel, there’s a range of levels and intensities, all of which I practice on a consistent basis. Again, your experience is completely valid, but so is mine and I will be writing a different story. I write this not in opposition to you personally, thank you for sharing and thank you for watching. I am in opposition to this idea that aging robs us of our physical capabilities. Says who? Doctors, surgeons, pharmaceutical companies? The people and businesses that are paid for us to be sick and injured? My intention is to stay moving and active deep into older age. And sure, it may look different than it does right now…that’s okay. Nothing is meant to stay the same, it’s always changing. I, for one, am inspired by this path because it means I get to be creative and dynamic in this pursuit. If you’re reading this, I hope you take it as an invitation to write your own narrative when it comes to your physical capabilities, regardless of what age you are.

[@anjilala]

I'm 58, too, and I don't make any of these excuses. A lot of knee problems are hip mobility problems. And diet can help immensely too. I've healed serious knee problems post 50, and I'll never stop trying to improve my health no matter what age I am. Also take everything doctors and surgeons say with a bucket of salt.

[@GhGh-zh6cs]

❤

[@canaflorida]

👍👍🙏

[@dn7875]

👌💓

[@hwestministries]

Great stuff. As a woman, I really find a lot of female instructor's voices to be super annoying likewise the music they use -- I appreciate this rugged great outdoors vibe, simple and effective for all!

[@deerheart87]

What a little honey pot ❤

[@IsahCarvalho1307]

Cool workout. But in the next workout (in case you're going to do more if this tabata animal flow, that is very practical), could you please put it a countdown clock on screen? so I can have hope and go the extra mile when I see that there are only 10 sec left, even that I feel I can't go further. No clock on screen makes me wonder more about how much time has been past and how much is left than about the exercise. Anxious folks will thank you

[@manuelgonzales6483]

🎉❤

[@user-rn1xr4fw5l]

Sabes hacer las postura para hacer el delicioso gracias por compartir tu vida con todos

[@carpepedes3520]

i’m jealous of his flexibility/mobility. Wow his bare feet are so nice! and what a cool house/backdrop!

[@jrd3523]

Not one leaf moving or a bird flying. It's done in a studio.

[@smoovmoves]

Same studio as the moon landing

[@marshawilliamson8602]

@@smoovmoves😂😂😂

[@tcs112]

dude is gorgeous