3 DAY
MOBILITY
PROGRAM
1
BEFORE WE START
This 3 day mobility guide provides a selection of targeted mobility
exercises designed to improve your flexibility, strength, and range of
motion, particularly in your lower body and hips.
This serves as an introduction to mobility training, which’ll allow you to
spot your limitations and areas for improvement- whilst including some
challenging movements you won’t have trained before.
Throughout my time training I’ve faced many preventable debilitating
injuries.
In hindsight many of these injuries were preventable with simple exercises
to activate dormant areas of the body.
Overcoming these setbacks through research and self-experimentation
has taught me valuable lessons about injury prevention, safe movement
patterns, as well as building mobility, strength, and flexibility in
vulnerable areas.
Since overcoming these injuries this I have become obsessed with
mobility, flexibility, and strength training.
This has helped me to become a more complete sports person, allowing
me to train multiple disciplines at once (running, weight lifting, Muay
Thai, cycling, yoga, etc), all PAIN FREE.
For personalized mobility, strength and fitness coaching reach out in my
DMS (@mattsquires1) for a chance to work together.
2
WARM UP
This is a non-negotiable
It's crucial for your body to be warmed up before beginning any form of mobility
training.
A warm up will increase blood circulation, improve your range of motion, and reduce
the risk of injury or strain.
Avoid static stretching BEFORE your mobility training, as it can temporarily reduce
strength and flexibility. Instead, save static stretches for after a workout to prevent
hindering your in session perofmoance.
Stretching AFTER a workout is most ideal as your muscles are primed for stretching.
If you're stretching at a different time without already being warmed up, try the
following warm-up:
5-10 minutes of moderate cardio (jogging, skipping, brisk walk)
Leg Swings (Side-To-Side & Front-to-back)
Bodyweight Squats (10-20)
Deep Squat Holds
Dynamic Lunges
Now that you’re warm, lets dive into the 3 day mobility guide!
3
MOBILITY ROUTINE
Day 1
Movement Sets Reps Type Notes
Begin with your hips and legs at 90 degrees. Switch from side to side, keeping your
90/90 Hip Rotations 3 10 Active back straight, and maintaining an equal distance between your knees.
*Go slowly + Use your Hands for support*
Start by extending one leg in front of you, placing it on a surface around hip level.
Teep Extensions x Begin by raising your leg with your knee straight and toes pointing down. Slowly
3 10 Active lower down and repeat. Super set this by turning your hips over, pivot on your
Abudctor Raises standing leg and repeat by lifting your leg, working your hip abductors.
Slowly move from side to side. Keep your feet flat. Sit your hips down and keep
Side to Side Lunges 3 10 Active your back straight. Ensure your knees are pointed out slightly.
*Use a support in front of you as necessary*
Place feet as far apart as comfortable
Splits Hold 3 30 Seconds Passive with your legs straight and feet pointing straight ahead.
*Use a support in front of you as necessary*
Day 2
Movement Sets Reps Type Notes
Squat down as low as possible. Internally Rotate each leg. Allow your knee to touch
Squat to Knee Drop 3 10 Active the ground and return to the squat position. Slow and controlled movements. Keep
Back Straight.
Lay on your back. Extend your knee and use your arms to hold onto the back of
Hamstring Nerve Floss Active your hamstring. Straighten your knee as far as you can. Point your toe. Hold for one
3 10 or two seconds. Repeat.
Begin by sitting on the floor with legs out straight. Place an object (kettlebell) next
Hip Flexor Seated Lifts 3 Active
10 to your leg. Slowly lift one leg up and over the object and then back. Keep yourself
upright. Keep your knee flexed and toes pointing down.
Dynamic Frog IR 3 AMRAP Active Begin in a frog stretch. Whilst keeping your hips in place. Slowly lift each foot up
and down. Rotating internally at the hips.
AMRAP= As many reps as possible
Day 3
Movement Sets Reps Type Notes
Squat down 90 degrees and Hold the Position.
Squat Hold to IR 3 10 Active Internally Rotate each leg by dropping and turning the knee in, and then return to
the squat position.
Begin in a standing position. Bring your knee up and out to the side as far as
Standing HIP CARs 3 10 Active possible. Internally rotate by keeping your knee as high as you can and bring your
heel to the ceiling. Slowly rotate your leg back and repeat.
*Use a support for balance if necessary*
Begin in a standing position. Bring your leg up, drive your knee up as high as
High Knee Hold 3 AMRAP Passive possible. HOLD IT.
*Use Support for balance If Necessary*
Begin with your hips and legs at 90 degrees. Slowly Raise yourself off the ground
90/90 Get-Ups 3 10 Active and push through with your hips. Slowly lower yourself back down.
4
WHATS NEXT?
I hope your enjoyed this introduction to mobility training.
By sticking to this 3-day program, you’ll loosen tight hips, improve lower body
range of motion, and enhance both your sports performance and everyday
movement quality.
Make it a daily habit and experiment with movements to find a routine that
works best for your unique needs.
If you are looking for custom Mobility, Strength & Nutritional programming,
reach out to me via IG DMs.
Enjoyed this guide? Keep your eyes on IG (@mattsquires1) as I’ll be releasing
more fitness & Muay Thai content in the future.
Feel free to DM me any suggestions or any questions that you have :)
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3 DAY
MOBILITY
PROGRAM
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