Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Crawl and floor work start with four wrist drills, ten rocks each. One, palms flat, fingers back, rock forward and back. Two, backs of the hands down, knuckles to the floor, rock. Three, palms flat, fingers forward, lift the heels of the hands. Four, fists on the floor, rock over the knuckles. Two minutes, before every floor session, starting tonight. Save this for the four wrist drills. #movesmethod #wristmobility #deskjob #mobility #movementculture #crawling

Mobility in the upper back goes one way all day, forwards over a phone, and backwards never gets asked for. The chest drops, the shoulders roll in, and the neck takes the strain the back gave up. Sit tall, hands behind the head, elbows wide, lift the chest and look up, ten slow reps, hold the top for three breaths. Every night before bed. Save this, ten lifts before bed. #movesmethod #upperback #deskjob #mobility #movementculture #rangeofmotion

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat

Pancake progression is four drills, and each one loads the fold so the legs do the work. One, standing straddle hinge, ten slow reps. Two, seated fold, knees bent, heels pressed away, ten reps. Three, seated fold, knees locked, ten seconds at the bottom. Four, feet raised on a step, fold and hold ten seconds. Every evening for a fortnight, starting tonight. Save this, four drills in the caption. #movesmethod #pancake #hipmobility #flexibility #movementculture #rangeofmotion

Getting off the floor eight times in a working day is the plan, and it fits between meetings. Nine, sit on the floor thirty seconds. Ten, kneel and sit back on the heels. Eleven, deep squat, heels down. Twelve, cross-legged. One, kneel again. Two, squat again. Three, floor sit. Four, get up without hands. Eight visits, four minutes total. Save this and start tomorrow at nine. #movesmethod #floorsitting #morningstiffness #mobility #movementculture #jointhealth

Hip mobility goes when the hip stops being loaded at the bottom of its range, and a foam roller never gets it there. Rolling can feel good for an evening. A joint keeps the range it is loaded in. Thirty seconds at the bottom of a squat, hands together, every evening, is the swap. Comment below: how many years rolling? #movesmethod #foamrolling #hipmobility #deepsquat #mobility #squat