Mobility Routine- For Total Body in a Time Crunch

Written by Brett Jones FMS

All of us encounter times where we are unable to move as much as we like – maybe from being busy at work, life situations needing our attention, or a pandemic quarantine!  When we find ourselves sitting more and moving a lot less, on top of increased stress levels, our bodies may start to feel stiff or locked down. Having a quick mobility session ready for you to “roll through” can make all the difference in how you weather those challenging times.
Here is a quick mobility session inspired by FMS partner Ground Force Method incorporating some classic FMS corrective drills:
<== Video for eYSxtN4h ==>
  1. Ankle pumps and circles
  2. Figure four switches
  3. Figure four switch to Ankle sit
  4. Anterior chain and Quad stretch
  5. Seated neck extension with jaw opening
  6. Neck and Thorax mobility
  7. Shoulder rotations
  8. Shoulder Mobility reach
  9. Prone Spine Extension
  10. Rib Grab
  11. Brettzel
  12. Prone Spine Extension
  13. Prone Ankle circles
  14. Active Leg Lower
  15. Knee to chest stretch
  16. Opposite Knee to Elbow + one hard roll each direction
  17. Deep squat

While this looks like a huge list you will note that the video is under 5 minutes in length, so this is an efficient mobility session.

Key Points:

  1. Do not move into pain.
  2. Only move into the positions that you can move into.
  3. Do not force positions.
  4. Be patient and build range of motion over time.
  5. When in doubt skip the exercise or position.

This quick mobility session gets “everything” moving with extra attention to the ankle, hips and thorax. Please keep in mind that I have been using this routine for a few years now and have built my range of motion over time so please take your time experimenting with this mobility routine and keep those key points in mind.



Brett Jones, StrongFirst Director of Education, is a Certified Athletic Trainer and Strength and Conditioning Specialist based in Pittsburgh, PA. Mr. Jones holds a Bachelor of Science in Sports Medicine from High Point University, a Master of Science in Rehabilitative Sciences from Clarion University of Pennsylvania, and is a Certified Strength & Conditioning Specialist (CSCS) from the National Strength and Conditioning Association (NSCA).

With over twenty years of experience, Brett has been sought out to consult with professional teams and athletes, as well as present throughout the United States and internationally.

As an athletic trainer who has transitioned into the fitness industry, Brett has taught kettlebell techniques and principles since 2003. He has taught for Functional Movement Systems (FMS) since 2006 and has created multiple DVDs and manuals with world-renowned physical therapist Gray Cook, including the widely-praised “Secrets of…” series.

Brett continues to evolve his approach to training and teaching and is passionate about improving the quality of education for the fitness industry.

He is available for consultations and distance coaching by e-mailing him at

Please login to leave a comment


  • author

    Lisa 10/22/2020 2:00:53 PM

    Love this functional flow. Thanks


    Brett Jones 10/27/2020 2:36:20 PM

    Thank you Lisa

  • author

    Judy Chambers 1/4/2021 6:10:27 PM

    Hi Brett, I am a FMS level 2 certified personal trainer and would be very interested in posting a link for your "mobility routine for a time crunch" on my new website? Is that possible, with your permission? I follow many of your posts and love the simplicity and functionality of your posts!! Thank you for being such an inspiration! Judy Chambers RNCP/ROHP, NSCA-CPT, FMS level 2 Vancouver, BC Canada


    FMS 1/4/2021 6:22:58 PM

    Hi Judy, Glad you enjoyed the article! Please feel free to share the link on your website.

  • author

    William Thompson 2/11/2021 4:30:09 PM


  • author

    David Hope 7/26/2022 12:33:07 PM

    Hi Brett, I am FMS LEVEL 1 and CPT, and I would like to share this article with the employees at my company with your permission. The mobility flow would help many of the people I work with here. Thank You