3-minute
Mobility
Routine
3-MINUTE MOBILITY ROUTINE
TABLE OF CONTENTS
INTRODUCTION
3
3-MINUTE MOBILITY ROUTINE
4
THE WALL CLOCK
5
CAT COW
6
THE SHIN BOX
8
SHORTCUT YOUR TRANSFORMATION
7
ADDITIONAL COMMENTS
11
DISCLAIMER
12
@JEREMYETHIER
2
3-MINUTE MOBILITY ROUTINE
INTRODUCTION
This mobility routine is designed to mobilize the key areas where most people, due to our
sedentary lifestyles, have become tight and immobile. There are 3 main exercises we’ll
use to do so. Each exercise should take you about 1 minute to do. Within that minute for
each exercise, try to do as many quality reps as you can. But take it slow, focus on your
form, and feel the various muscles being stretched.
Exercise
Reps & duration
The Wall Clock
30 seconds on each side
Cat Cow
30 seconds up & down; 30 seconds side to side
The Shin Box
30 seconds on each side
You can complete this routine as a circuit. For the best results, try to do at least one
circuit of these 3 exercises at least once per day. It can be done in the morning, during
the day as a break, at night before bed, or multiple times throughout the day. Choose
whatever time you’ll be most consistent with and stick to it! Implement this daily and
you’ll feel better, your lifts will improve, and you’ll likely soon notice an unlocking of tight
and sleepy muscles that you may have never even known existed.
@JEREMYETHIER
3
3-minute
Mobility
Routine
3-MINUTE MOBILITY ROUTINE
THE WALL CLOCK
TARGET AREA(S): SHOULDERS, UPPER BACK MUSCLES
STEP 1:
Stand sideways with your fingertips touching
the wall and your thumb pointing down. Engage
your core and, without arching your back,
slowly draw your palm in a big semi-circle
forward and up the wall. Let your shoulder
blade move forward and then up as you do so.
STEP 1
STEP 2:
Complete the circle by moving your arm back
and down the wall, letting your shoulder blade
move back and down as your arm travels
behind you. Reverse the circle to get back
to the starting position and spend about 30
seconds on each side.
MOBILITY TIPS:
The closer you get to the wall, the harder
it will be. You might feel a stretch in
your chest on the way up and some of
your shoulder and upper back muscles
working. Aim for a stretch that feels like a
4, maybe 5, out of 10.
STEP 1
STEP 2
@JEREMYETHIER
5
3-MINUTE MOBILITY ROUTINE
CAT COW
TARGET AREA(S): BACK, NECK
FIRST HALF
STEP 1:
Start on your hands and knees, with your
hands directly under the outer edges of your
shoulders. Spin your elbows towards your
thighs to engage your lats. Inhale as you gently
lift your tailbone towards the ceiling and reach
your chest forward, through your biceps,
to stretch your abs. Squeeze your shoulder
blades together as you lift your chin and head
up.
STEP 2:
STEP 1
STEP 2
Exhale, and imagine there was a rope pulling
your mid-back up towards the ceiling and
rounding your spine. As you do this, push the
floor away to open up your shoulder blades.
Then, use your neck muscles to tuck your chin
by looking towards your knees. Repeat this
motion for about 30 seconds.
SECOND HALF
STEP 1:
STEP 1
Come back to a neutral position and turn and
look towards your left foot to stretch the
muscles on the right side of your lower back
and rib cage. Then return to the center. Repeat
on the right side. Do this for 30 seconds.
MOBILITY TIPS:
A good way to manage tempo is to
match it with your breath - inhale to
return to neutral, and exhale as you look
towards your foot.
@JEREMYETHIER
STEP 1
6
3-MINUTE MOBILITY ROUTINE
SHORTCUT YOUR TRANSFORMATION
Looking for more science-driven
workouts to add to your routine?
Access more science-based workouts and nutrition plan to
lose fat and build muscle in the most effective way possible.
That’s exactly what my
#BuiltWithScience programs are
designed to do. We show you step
by step with our software how much
your specific body should be eating
to see the best results, and then
pair this with an optimized workout
plan designed for you to pack on
lean muscle as fast as possible (and
without the fat!). It’s how thousands
of our members like Noel are seeing
amazing results and breaking
through plateaus in such a short
amount of time.
To join the family and get started
today, click the button below to
discover which of our programs
would be best suited for you and
where your body is currently at.
CLICK HERE TO JOIN TODAY!
@JEREMYETHIER
7
3-MINUTE MOBILITY ROUTINE
THE SHIN BOX
TARGET AREA(S): HIPS
LEVEL 1
STEP 1:
STEP 1
STEP 1
Sit on the floor and bend one leg in front of your
body at around a 90° angle and then do the same
with the back one. Use your hands as support if
needed. Then, sit up and tall and try to position
your shoulders square to the front of your shin.
STEP 2:
STEP 2
Keep your spine tall and exhale as you reach your
chest forward, hingeing over your front leg until
you feel a deep stretch on the outside of your
front leg’s hip or glute area. Try not to round
your spine; focus on bending at the hip. Inhale,
as you come back to the starting position and
exhale, as you get into your next rep.
Complete 30 seconds on this side and then
repeat on the other side.
STEP 2
@JEREMYETHIER
8
3-MINUTE MOBILITY ROUTINE
LEVEL 2
STEP 1:
STEP 1
Maintain that same 90 degree leg position, but
this time, as you lean forward, push your front
shin down into the ground and lift your hips up
to get your torso upright. You should feel some
of your glute muscles working and you should
feel the hip flexors and groin muscles of your
back leg stretching once you get to the top.
Then, reverse this by lowering as slowly as you
can, while leaning forward.
Aim to do 30 seconds on each side.
STEP 1
STEP 1
@JEREMYETHIER
9
3-MINUTE MOBILITY ROUTINE
LEVEL 3
STEP 1:
STEP 1
You’ll repeat what we did in Level 2 but
instead of sticking to just one side at a time,
for a deeper stretch in your groin and hip
flexors, you can “windshield wiper” your
knees directly over to the other side on the
way down, and repeat this motion back and
forth. To help you stay upright, reach your
arms out in front of you and engage your
core during the transition. You can use your
hands for support here if you need it.
Aim to complete this for 30 seconds total.
STEP 1
Engage core
@JEREMYETHIER
Extend your arms in front for balance
10
3-MINUTE MOBILITY ROUTINE
ADDITIONAL COMMENTS
I HOPE THIS PDF IS USEFUL FOR YOU!
I put in a lot of effort into providing this routine for you free of charge. All I ask in return is that you show
your support for my work and connecting with me on my social media platforms where I share more
informative content on a regular basis:
WEBSITE
BUILTWITHSCIENCE.COM
INSTAGRAM
@JEREMYETHIER
YOUTUBE
YOUTUBE.COM/JEREMYETHIER
TIKTOK
TIKTOK.COM/@JEREMYETHIER
FACEBOOK
@JEREMYETHIERFIT
ENJOY!
@JEREMYETHIER
11
3-MINUTE MOBILITY ROUTINE
DISCLAIMER
The content provided in this PDF is for informational and educational purposes only. Jeremy
Ethier is not a medical doctor, psychologist, therapist, nutritionist, or registered dietitian. The contents of this document should not be construed
as medical, psychological, dietary, nutritional,
or healthcare advice of any kind. The contents
of this document are not intended to diagnose,
treat, cure, or prevent any health conditions, nor
are they intended to replace a physician, dietitian, nutritionist, or other qualified healthcare
professional’s advice. You should always consult
your physician, dietitian, or other qualified healthcare professional on any matters regarding your
health, engagement in physical activity, and/or
diet before starting any fitness program or meal
plan to determine if it is suitable for your needs.
This is especially important if you (or your family
members) have a history of high blood pressure or
heart disease, if you have ever experienced chest
pain while exercising, or if you have experienced
chest pain in the past month when not engaged
in physical activity. You should also consult your
physician, dietitian, or other qualified healthcare
professional before starting any fitness program,
meal plan, or dietary regimen if you smoke, have
high cholesterol, are obese, or have a bone or joint
problem that could be made worse by a change in
physical activity or diet. Do not start or continue
any fitness program, meal plan, or dietary regimen
if your physician, dietitian, or health care provider advises against it. If you experience faintness,
dizziness, pain, shortness of breath or any other
form of discomfort at any time while exercising
or while following any meal plan/dietary regimen,
you should stop immediately. If you are in Canada and think you are having a medical or health
emergency, call your health care provider, or 911,
immediately.
@JEREMYETHIER
Please note the following:
• any and all exercise that you do as a result of
what you read in this PDF shall be performed
solely at your own risk;
• any and all meal plans that you follow or adhere to as a result of what you read in this PDF
shall be used solely at your own risk; and
• any and all foods or beverages that you consume as a result of what you read in this PDF
shall be consumed solely at your own risk.
No part of this report may be reproduced or
transmitted in any form whatsoever, electronic or
mechanical, including photocopying, recording, or
by any informational storage or retrieval system
without the express written, dated, and signed
permission from the author (Jeremy Ethier). All
copyrights are reserved.
Built With Science™
may not be copied or
used for any purpose
without express
written consent.
12
3-minute Mobility Routine