AL KAVADLO
This book is for information
purposes only. Consult your
physician before starting an
exercise program.
No part of this book may be
reproduced in any form or by any
means without the prior written
consent of the publisher.
Copyright 2023
AL KAVADLO
AL KAVADLO
MOBILITY MAN
"Simplicity is the ultimate sophistication."
–Leonardo Da Vinci
MOBILITY MAN
AL KAVADLO
PART I
It took me a while to put this program together.
It was much longer at one point.
But the people who need my help the most are
busy doing other things, and they might not
have much time for mobility.
You’re not going to be able to read, absorb or
most importantly, apply this information, if the
book is quite long.
No program can be all-inclusive, so rather
than give you an encyclopedia of stretches,
my goal is to give you the most efficient,
effective program I can, while teaching you
a few useful tidbits along the way.
AL KAVADLO
MOBILITY MAN
WHY MOBILITY MAN?
Hey hey hey!
I’m Al Kavadlo.
I’ve been a personal
trainer since 2002.
In that time I’ve
worked with a variety
of clients.
For the last several years, I’ve been focused
primarily on working with men over 40.
A common theme I’ve observed with this
demographic is a general lack of mobility.
This often leads to aches and pains, as well as
physical limitations.
Men naturally have a lower propensity toward
flexibility than women, and if you’ve spent
most of your life sedentary, that’s likely made
things worse.
AL KAVADLO
MOBILITY MAN
Why Mobility Man?
Because your lack of mobility is holding you
back from your potential.
Without a full range of motion, even basic
strength training exercises like squats and pushups can’t be fully utilized.
Forget about doing the advanced stuff.
That’s why I created this program.
In the long run, focusing on mobility can
improve your strength, as well as your overall
movement capabilities.
AL KAVADLO
MOBILITY MAN
BENEFITS OF
MOBILITY TRAINING
FOR MEN OVER 40 INCLUDE...
Fewer aches and pains
Increased capacity for functional strength
Improved athletic performance
Reduced chance of injury
Improved blood flow and circulation
Improved posture
Increased mental clarity
Heightened libido
Look and feel younger
AL KAVADLO
MOBILITY MAN
WHO DOES MOBILITY
MAN WORK FOR?
This program is designed for men over 40 who
are looking to restore and improve their
mobility for day to day life.
It combines elements from yoga, martial arts,
gymnastics and other disciplines.
I've carefully selected exercises that support
and complement each other in what I believe to
be the most universally effective and efficient
mobility program ever created for men over 40.
To be clear, this program is not designed to
teach you to do full splits or wiggle your feet
behind your head.
It is a general mobility plan for everyday life.
It’s also a fine program for women and folks
under 40 who need help with their mobility.
AL KAVADLO
MOBILITY MAN
MOBILITY MAGIC?
While you might gain some immediate
benefits by implementing the techniques in
this book, you shouldn’t expect to magically
improve your range of motion overnight –
especially if you’ve spent the last two or
three decades sitting for most of your waking
life.
You may need to give extra care and
attention to certain areas, as well as avoid (or
at least minimize) activities that exacerbate
the situation.
Take your time and be patient with the
process. That's how the real magic happens.
AL KAVADLO
MOBILITY MAN
HOW TO USE THIS
PROGRAM
This book contains three different mobility
sequences that can be practiced daily.
The first two are beginner-friendly and the
third one is a little bit more advanced.
Make sure to do at least one of them every
single day. If you have time, you can repeat the
same sequence 2-3 times during a single
practice, or practice multiple sequences in the
same session.
In addition to the daily routines, there are other
stretches included which I encourage you to
practice as you see appropriate.
These routines can also serve as a warm-up
and/or cool down before or after a strength
training session or other workout.
The programs are coming up in a few pages and
the exercise descriptions are afterwards.
AL KAVADLO
MOBILITY MAN
BREATHING AND
YOUR NERVOUS SYSTEM
You could go weeks without eating before you
would starve. But without breathing, it would
only take a few minutes for your brain and
other organs to completely shut down.
Yet breathing is something most of us take for
granted.
That's why all the routines in this program
begin with some form of focused breathing.
I want you to bring a heightened sense of
awareness to your breathing during your
training.
Pay close attention to every inhalation and
exhalation. Make each one full and deep.
I also encourage you to bring your awareness to
your breath any time you remember to during
your daily life.
AL KAVADLO
MOBILITY MAN
A lack of flexibility is partially the result of our
nervous system trying to protect the body
from injury.
When our brain senses that we are pushing past
our normal range of motion, our nervous
system prevents the muscles from lengthening
further in order to keep us from potentially
getting injured. In most cases, this is helpful.
However, when we are purposefully working to
increase our range of motion we need to try to
override this mechanism.
Deep, controlled breathing helps your nervous
system relax and accept new ranges of motion.
That's why every exercise description in part II
of this book contains guidance on how to focus
your breath to maximize the benefits of each
stretch.
AL KAVADLO
MOBILITY MAN
When you feel resistance from a stiff muscle,
take a big breath in through your nose and
imagine the air is going right into the spot
where you feel tight.
As you exhale, try to let some of that tension go
and relax.
You won’t get more flexible by fighting your
tight muscles. You need to work with them.
The key is to consistently spend time at the
fringes of your current capabilities in order to
gradually improve.
AL KAVADLO
MOBILITY MAN
THE DAILY MINIMUM
In a perfect world, we would all dedicate an hour
every day to mobility.
But in this world, that’s not realistic.
That's why the routines in this book all take less
than 10 minutes each.
No matter how busy you are, there’s no way you
don’t have 10 minutes a day to devote to your
mobility.
That’s the daily minimum. Do at least one of the
routines from this book every single day.
If you can do more, great! But if not, commit to
doing at least one of the following routines daily.
I know you’re pressed for time. All of us are. But
you have ten minutes. I’m sure of it.
AL KAVADLO
MOBILITY MAN
There are many ways to incorporate this
program into your training:
-Do the daily minimum, with longer mobility
sessions 3-5 times a week, utilizing whichever
exercises you feel are most appropriate.
-Do the daily minimum, and also strength train
3-5 times a week.
-Do the daily minimum, and also do 2-3 longer
mobility sessions a week, as well as 2-3 strength
training sessions a week.
-Do the daily minimum, as well as any other
type of training that you enjoy, at whatever
frequency works best for you.
AL KAVADLO
MOBILITY MAN
ROUTINE A - FLOOR SEQUENCE
This routine is perfect to do in the morning soon
after you wake up.
The sequence is done lying down, so I recommend
a yoga mat or carpeted floor.
You can also repeat it anytime during the day that
you have the inclination.
Perform each exercise for approximately 30
seconds (or 30 seconds per side when applicable).
Supine Belly Breath
Supine Overhead Reach
Single Knee to Chest (both sides)
Double Knees to Chest
Reclining Pigeon (both sides)
Lying Twist (both sides)
Cobra
Child’s Pose
Happy Baby
Plow
AL KAVADLO
MOBILITY MAN
ROUTINE B - DYNAMIC SEQUENCE
This routine consists of dynamic exercises that
are performed from an upright, standing
position. It can be done right after the floor
sequence, later on in the same day, or on a
separate day entirely.
You can also do it anytime that you have the
inclination.
Perform each exercise for approximately 30
seconds (or 30 seconds per side when
applicable).
You may experiment with performing
movements at various speeds.
Standing Belly Breath
Arm Circle (both directions)
Helicopter
Overhead Reach to Toe Touch
Front Kick (both sides)
Side Leg Raise (both sides)
Hip Circle (both sides)
the
AL KAVADLO
MOBILITY MAN
ROUTINE C - ADVANCED SEQUENCE
This routine is a bit more intense than the other
two. It may not be appropriate for beginners.
The last exercise in particular will be especially
challenging. Feel free to leave it out if you're not
ready.
Perform each exercise for approximately 30
seconds (or 30 seconds per side when applicable).
Alternate Nostril Breath
Mountain
Crescent Moon (both sides)
Standing Back Bend
Standing Forward Bend
Squat
Downward Dog
Upward Dog
Kneeling Lunge (both sides)
Straight Hang
Skin the Cat/German Hang
MOBILITY MAN
AL KAVADLO
PART II
This section contains photos and descriptions
of each exercise in the program. They are
listed in order of appearance within the
sequences, with additional bonus exercises at
the end.
There are also instructions on how to focus
your breath included with each exercise.
The photos show my best representation of
the movements. Yours may look different.
There might be some things that you find
challenging that I’ve made look easy. There
may be things that are easy for you that I find
challenging.
Do your best with each exercise and utilize my
example solely as a reference point.
Use your judgment to make modifications as
needed.
AL KAVADLO
MOBILITY MAN
SUPINE BELLY BREATH
1 - Lie on your back with your legs straight.
Place one hand on your belly with the other
hand by your side.
2 - Take a big breath deep into your belly,
using your hand to verify that you are
expanding your abdomen as you inhale.
3 - Suck your belly in toward your spine as you
breathe out.
Trainer Tip: Focus on nasal breathing. It may
take some practice to establish the
mind/body connection required to perform
this properly. Be patient and keep practicing.
AL KAVADLO
MOBILITY MAN
SUPINE BELLY BREATH
Inhale: Expand your belly into your hand
Exhale: Draw your belly toward your spine
Common Mistakes: Breathing into the chest
Primary Muscle Groups: Diaphragm
AL KAVADLO
MOBILITY MAN
SUPINE OVERHEAD REACH
1 - Lie on your back with your knees bent and
your feet flat on the floor.
2 - Reach your arms overhead, keeping your
elbows as straight as possible.
3 - Suck in your stomach and aim to keep your
lower back flat on the floor as you continue to
reach your arms overhead, lengthening them as
much as possible.
Trainer Tip: Try to find the sweet spot between
tension and relaxation in order to get the most
from this stretch.
MOBILITY MAN
AL KAVADLO
SUPINE OVERHEAD REACH
Inhale: Reach your arms
Exhale: Draw your belly toward your spine
Common Mistakes: Excessively arching
your back
Primary Muscle
shoulders
Groups:
Back,
chest,
AL KAVADLO
MOBILITY MAN
SINGLE KNEE TO CHEST
1 - Lie flat on your back, then raise one knee
toward your torso.
2 - Grab your bent leg with both hands, pulling
your knee toward your armpit.
3 - Hug your elbows to your sides while keeping
your opposite leg straight. Make sure to
practice evenly on both sides.
Trainer Tip: Think about pulling your knee
around your rib cage toward your armpit
(rather than bringing it straight up against your
chest) in order to get the most out of the
stretch.
AL KAVADLO
MOBILITY MAN
SINGLE KNEE TO CHEST
Inhale: Lengthen your spine
Exhale: Pull your knee deeper toward your
armpit
Common Mistakes: Upper back coming off
the ground
Primary Muscle Groups: Hips, lower back,
hamstrings
AL KAVADLO
MOBILITY MAN
DOUBLE KNEES TO CHEST
1 - Lie flat on your back, then raise both knees
toward your torso, grabbing your lower legs
with both hands.
2 - Pull your knees straight into your chest as
you attempt to grab your opposite forearm or
elbow with each hand.
3 - Keep your spine long and try not to let your
lower back come off the floor.
Trainer Tip: You may crunch up slightly in order
to get your grip, but aim to keep your back flat
on the floor once your grip is established.
AL KAVADLO
MOBILITY MAN
DOUBLE KNEES TO CHEST
Inhale: Lengthen your spine
Exhale: Pull your knees closer to your torso
Common Mistakes: Excessive rounding of
the spine
Primary Muscle Groups: Hips, lower back,
hamstrings
AL KAVADLO
MOBILITY MAN
RECLINING PIGEON
1 - Lie on your back with your knees bent and
feet flat on the floor.
2 - Cross one leg over the other, ankle-to-knee,
then reach through and grab the shin of the
opposite leg.
3 - Keep your back flat on the ground and
gently pull your shin toward your body. Make
sure to practice evenly on both sides.
Trainer Tip: Aim to keep the shin of your
elevated leg perpendicular to your torso.
MOBILITY MAN
AL KAVADLO
RECLINING PIGEON
Inhale: Lengthen your spine
Exhale: Pull your legs closer to your torso
Common Mistakes: Excessive rounding of
the spine
Primary Muscle Groups: Hips, glutes
AL KAVADLO
MOBILITY MAN
LYING TWIST
1 - Lie on your back with both legs extended,
then bend one knee.
2 - Reach across with your opposite arm, pulling
the knee up and over toward the ground on the
opposite side.
3 - Extend your free arm out to the side and turn
your head toward that hand. Make sure to
practice evenly on both sides.
Trainer Tip: You may bend your other leg and
grab it with your free hand for an added stretch
in the hip flexors and quadriceps.
AL KAVADLO
MOBILITY MAN
LYING TWIST
Inhale: Reach your free arm out to the side
and lengthen your spine
Exhale: Gently pull your knee further across
your body
Common Mistakes: Back strain due to
placing excessive pressure on the bent knee
Primary Muscle Groups: Trunk, hips, glutes
AL KAVADLO
MOBILITY MAN
LYING TWIST
You may bend your other leg and grab it
with your free hand for an added stretch in
the hip flexors and quadriceps
AL KAVADLO
MOBILITY MAN
As with all unilateral movements, do your
best to practice evenly on both sides of
your body
MOBILITY MAN
AL KAVADLO
COBRA
1 - Lie face down on the ground with your legs
together straight behind you and your toes
pointed.
2 - Place your palms flat on the ground next to
your ribs with your elbows bent.
3 - Keep your elbows tucked in by your sides as
you lift your chest while gently pressing down
with your hands. Try not to let your shoulders
shrug.
Trainer Tip: Engage your back and legs to lift
your chest, rather than relying solely on your
arms.
MOBILITY MAN
AL KAVADLO
COBRA
Inhale: Engage your spine and lift your chin
Exhale: Squeeze your shoulder blades down
and back
Common Mistakes: Shrugged
excessive triceps activation
shoulders,
Primary Muscle Groups: Abs, hip flexors,
back, chest, neck
AL KAVADLO
MOBILITY MAN
CHILD’S POSE
1 - Begin in an all fours position, then sit your
hips back toward your heels.
2 - Keep your knees wide so that your belly
goes in between your legs rather than on top of
them.
3 - Reach your arms overhead as far as you can.
Trainer Tip: Think about trying to keep your
arms and your spine in one straight line.
AL KAVADLO
MOBILITY MAN
CHILD’S POSE
Inhale: Lengthen your spine and reach your
arms away from your body
Exhale: Slide your hips back and press your
chest down
Common Mistakes: Bent elbows, knees too
close together
Primary Muscle Groups: Hips, shoulders,
back
AL KAVADLO
MOBILITY MAN
HAPPY BABY
1 - Lie flat on your back, then lift your legs into
the air.
2 - Grab the outsides of your feet and pull your
thighs toward the ground.
3 - Keep your spine as flat as you can while
pulling your legs around your body with your
thighs as close to the floor as possible.
Trainer Tip: Other than your hands, which are
gripping your feet, aim to keep your upper
body totally relaxed.
MOBILITY MAN
AL KAVADLO
HAPPY BABY
Inhale: Lengthen your spine
Exhale: Pull your knees toward the ground
Common Mistakes: Excessive rounding at
the spine
Primary Muscle Groups: Hips, hamstrings
MOBILITY MAN
AL KAVADLO
PLOW
1 - Lie flat on your back, then rock your knees to
your chest and and lift your hips into the air.
2 - Support your lower back with your arms as
you gradually bring your torso into an upright
position, then slowly lower your legs over your
head.
3 - Take your arms away from your hips and lay
them flat on the floor with your palms down.
Trainer Tip: This is a difficult pose that can take
a while for your body to accept. Don't force it.
Go slowly and remember to use your breath to
help relax into the stretch.
MOBILITY MAN
AL KAVADLO
Start by getting
your hips up, using
your arms for
support
Take your time
progressing to
the full plow
PLOW
Inhale: Raise your hips higher
Exhale: Relax deeper into the stretch
Common Mistakes: Moving in and out of
position too quickly
Primary Muscle Groups: Back, shoulders,
neck, hamstrings
AL KAVADLO
MOBILITY MAN
STANDING BELLY BREATH
1 - Stand tall with your feet together, then
place one hand on your stomach.
2 - Take a deep breath through your nose, using
your hand to verify that you are breathing into
your abdomen.
3 - Draw your navel toward your spine as you
exhale through your nose.
Trainer Tip: Press your tongue against the roof
of your mouth. Aim to make each breath
deeper than the last.
AL KAVADLO
MOBILITY MAN
STANDING BELLY BREATH
Inhale: Expand your belly into your hand
Exhale: Draw your belly toward your spine
Common Mistakes: Breathing into the chest
Primary Muscle Groups: Diaphragm
AL KAVADLO
MOBILITY MAN
ARM CIRCLE
1 - Stand tall with your feet together and reach
your arms out to the sides.
2 - Rotate your arms at the shoulder, allowing
your shoulder blades to shrug up at the top,
and come back down at the bottom.
3 - Reverse direction after several repetitions.
Trainer Tip: Experiment with different hand
positions (palms in, palms out, etc.) to find
what feels best for you.
MOBILITY MAN
AL KAVADLO
ARM CIRCLE
Inhale: Make your arms as long as possible
Exhale: Tighten your core
Common Mistakes: Excessive movement at
the torso or legs
Primary Muscle Groups: Shoulders, arms
AL KAVADLO
MOBILITY MAN
HELICOPTER
1 - Stand tall with your feet hip distance and
your arms loose and relaxed.
2 - Begin twisting from side to side, pivoting
from your ankles and hips.
3 - Allow your arms to swing from side to side,
gently slapping against your shoulders and/or
torso before reversing direction.
Trainer Tip: Let your head and neck follow
along with the rest of your body.
MOBILITY MAN
AL KAVADLO
HELICOPTER
Inhale: Breathe into your belly
Exhale: Draw your navel toward your spine
Common Mistakes: Initiating the twist from
the arms instead of the feet and hips
Primary Muscle Groups: Entire body
AL KAVADLO
MOBILITY MAN
OVERHEAD REACH
TO TOE TOUCH
1 - Stand tall with your feet together, then reach
your arms overhead, making your body as long
as possible.
2 - Bend forward from your hips and slide your
hands down your shins toward your toes.
3 - Pause briefly in the bottom position before
returning to the start to begin the next rep.
Trainer Tip: Focus on bending primarily from the
hips, keeping your knees as straight as you can
(though
some
knee
bending
may
be
unavoidable).
MOBILITY MAN
AL KAVADLO
OVERHEAD REACH
TO TOE TOUCH
Inhale: Reach your arms up
Exhale: Bend forward
Common Mistakes: Excessive knee bending
Primary Muscle Groups: Entire body
MOBILITY MAN
AL KAVADLO
FRONT KICK
1 - From a standing position, take a small step
forward, then kick your back leg straight in
front of you as high as you can.
2 - Twist from your trunk to reach for your toes
with the hand opposite the kicking leg.
3 - You may choose to alternate legs, or repeat
all reps on one side before switching. Make sure
to practice evenly on both sides.
Trainer Tip: Some people find it helpful to raise
onto the toes of the standing leg at the top of
the kick.
MOBILITY MAN
AL KAVADLO
FRONT KICK
Inhale: Take a step forward
Exhale: Kick as high as you can
Common Mistakes: Bending over to reach
for the toes, rather than twisting to the side
Primary Muscle Groups: Hamstrings
AL KAVADLO
MOBILITY MAN
SIDE LEG RAISE
1 - Stand upright, holding onto something for
balance if needed, then lift one leg.
2 - Swing your airborne leg in front of your
standing leg, then raise it out to the side away
from your body as high as you can.
3 - Complete all reps on one side before
switching legs.
Trainer Tip: Do your best to keep your torso
relatively still, though some leaning may be
unavoidable.
MOBILITY MAN
AL KAVADLO
SIDE LEG RAISE
Inhale: Swing your leg inward
Exhale: Raise your leg outward
Common Mistakes: Excessive torso movement
Primary Muscle Groups: Hips, inner thighs
MOBILITY MAN
AL KAVADLO
HIP CIRCLE
1 - Stand upright, holding onto something for
balance if needed, then raise one knee until
your thigh is parallel to the floor.
2 - Keep your torso and hips facing forward as
you rotate your raised leg out to the side.
3 - Lift the heel of your airborne leg to knee
height, by rotating from your hip, then carefully
return to the starting position and repeat.
Trainer Tip: Do your best to keep your torso
relatively still, though some leaning may be
unavoidable.
MOBILITY MAN
AL KAVADLO
HIP CIRCLE
Inhale: Raise your knee
Exhale: Circle it around
Common Mistakes:
movement
Excessive
Primary Muscle Groups: Hips
torso
AL KAVADLO
MOBILITY MAN
ALTERNATE NOSTRIL BREATH
1 - Stand tall and cover your left nostril with one
finger.
2 - Take a deep breath through your right nostril,
then move your finger to the right nostril and
exhale from the other side.
3 - Inhale through your left nostril and blow it
out the right side, continuing to use your finger
to cover the other nostril.
Trainer Tip: Aim to make each breath as slow
and deep as you can.
AL KAVADLO
MOBILITY MAN
ALTERNATE NOSTRIL BREATH
Inhale: Breathe deep into your belly
Exhale: Draw your navel to your spine
Common Mistakes: Not breathing deeply
enough
Primary Muscle Groups: Diaphragm
MOBILITY MAN
AL KAVADLO
MOUNTAIN
1 - Stand tall with your feet together, then
reach your arms overhead and interlace your
hands with your index fingers pointing up.
2 - Squeeze your arms close to your head, lock
your elbows and press your feet into the floor.
3 - Continue to tense your legs, glutes and core,
while reaching your arms upward.
Trainer Tip: Allow your shoulder blades to
shrug upward in order to make your body as
long as possible.
MOBILITY MAN
AL KAVADLO
MOUNTAIN
Inhale: Reach up and
make your body as long
as possible
Exhale: Tense your abs,
legs and glutes
Common Mistakes: Too
much bending at the
elbows
Primary Muscle Groups:
Upper back, shoulders,
chest
AL KAVADLO
MOBILITY MAN
CRESCENT MOON
1 - Stand tall with your feet together, then
reach your arms overhead and interlace your
hands with your index fingers pointing up.
2 - Reach your arms toward one side, while
simultaneously pressing your hips to the
opposite side.
3 - Keep your legs engaged and extend your
arms as much as possible, with your biceps
close to your head.
Trainer Tip: Make sure your body stays straight
and faces forward without bending or twisting
to the front or back. Focus solely on sideways
flexion.
AL KAVADLO
MOBILITY MAN
CRESCENT MOON
Inhale: Reach your arms up and away from your
body
Exhale: Push your hips in the opposite direction
of your arms
Common Mistakes: Rotating the trunk instead
of bending to the side, letting the arms come
too far forward
Primary Muscle Groups: Obliques, lats, triceps,
hips, neck
AL KAVADLO
MOBILITY MAN
STANDING BACK BEND
1 - Stand tall with your feet together, then
reach your arms overhead and interlace your
hands with your index fingers pointing up.
2 - Drop your head back and lift your chest up
and out as you carefully begin bending
backwards through your entire spine.
3 - Press your hips forward as you bend back
even farther, maintaining tension in your legs
and glutes in order to avoid excessive pressure
on your lower back.
Trainer Tip: Allow your index fingers to follow
your gaze, tracing an imaginary line behind your
body as you extend backward as far as
possible.
AL KAVADLO
MOBILITY MAN
STANDING BACK BEND
Inhale: Lengthen your spine
Exhale: Reach your arms back farther
Common Mistakes: Not enough leg/glute
engagement
Primary Muscle Groups: Shoulders, back,
chest, abs, hip flexors, neck
AL KAVADLO
MOBILITY MAN
STANDING FORWARD BEND
1 - Stand tall with your feet together, then
bend forward from the waist, reaching your
hands toward your feet.
2 - Grab the backs of your calves (or the backs
of your heels if you can) allowing your knees to
bend as you find your grip.
3 - Lean your weight into your toes, press your
chest against your thighs and attempt to
straighten your legs, aiming to fully lock your
knees with your body folded in half.
Trainer Tip: For this variation, focus more on
getting your chest to your thighs rather than
locking your knees, if you are unable to do
both.
AL KAVADLO
MOBILITY MAN
STANDING FORWARD BEND
Inhale: Lift your hips into the air
Exhale: Gradually straighten your knees
Common Mistakes: Too much weight in
the heels, not enough weight in the toes
Primary Muscle Groups: Hamstrings, lower
back, calves
MOBILITY MAN
AL KAVADLO
SQUAT
1 - Stand tall with your feet hip distance, then
reach your arms forward.
2 - Bend from your knees, hips and ankles to
lower down as deep as you can without lifting
your heels from the floor.
3 - Maintain a tall chest by pulling your
shoulder blades down and back. Aim to keep
your spine straight, though some rounding may
be unavoidable.
Trainer Tip: Hold onto a sturdy object if you are
having trouble maintaining your balance.
MOBILITY MAN
AL KAVADLO
SQUAT
Inhale: Lift your chest
Exhale: Sink your hips deeper towards the
ground
Common Mistakes: Heels coming up
Primary Muscle Groups: Hamstrings, hips,
lower back, calves/ankles
MOBILITY MAN
AL KAVADLO
SQUAT
Hold onto a sturdy
object if you are
having trouble
maintaining your
balance
MOBILITY MAN
AL KAVADLO
Advanced
practitioners may
experiment with
holding the squat on
just one leg
This is sometimes
known as a
"Pistol Squat"
AL KAVADLO
MOBILITY MAN
DOWNWARD DOG
1 - Stand tall with your feet hip distance, then
bend forward from your hips, placing your
fingertips on the floor in front of your feet.
2 - Walk your hands away from your body, but
keep your hips high in the air.
3 - Push your hands into the floor, reach your
hips up and press your heels towards the
ground.
Trainer Tip: People with tight calves may find it
helpful to bend one knee while straightening
the other, alternating sides.
AL KAVADLO
MOBILITY MAN
DOWNWARD DOG
Inhale: Lift your hips into the air
Exhale: Push your chest towards your thighs
Common Mistakes: Bent elbows, hips too low
Primary Muscle Groups: Back, shoulders,
hamstrings, calves
AL KAVADLO
MOBILITY MAN
UPWARD DOG
1 - Begin in a push-up position, then point your
toes and drop your hips toward the ground.
2 - Pull your shoulders down away from your
ears and lift your chest upward.
3 - Think about lengthening your spine and
stretching the entire front of your body as you
look upward.
Trainer Tip: Engage your legs and glutes in
order to keep pressure off of your lower back.
AL KAVADLO
MOBILITY MAN
UPWARD DOG
Inhale: Lengthen your spine, lift your chest
and look up
Exhale: Press your hands into the ground
Common Mistakes: Shrugged shoulders
Primary Muscle Groups: Back, hip flexors,
neck, abs, wrists
AL KAVADLO
MOBILITY MAN
KNEELING LUNGE
1 - Kneel down with one foot forward and the
other behind you.
2 - Lean into your front foot, then carefully
reach back and grab your rear foot or ankle.
3 - Use your other arm to help stabilize your
body by resting it on your front thigh, holding
an external object or placing it on the floor.
Trainer Tip: Try to keep your weight toward
the top of your rear knee (or even slightly
above the knee) in order to avoid pressure on
your kneecap.
AL KAVADLO
MOBILITY MAN
KNEELING LUNGE
Inhale: Lean forward and lift your chest
Exhale: Squeeze your heel toward your body
Common Mistakes: Too much weight directly
on the back knee
Primary Muscle Groups: Quads, hip flexors,
hamstrings
AL KAVADLO
MOBILITY MAN
STRAIGHT HANG
1 - Grasp a bar with an overhand grip and lift
your feet off the floor.
2 - Relax your shoulders, letting them shrug up
toward your ears, while tightening your glutes,
legs and abs.
3 - Try not to let your ribs flare upward. You
want your torso to be as vertical as possible,
hence straight hang.
Trainer Tip: If you aren’t able to comfortably
hold your full body weight, you may rest your
feet and/or toes on a chair or other object.
Keeping your legs forward of your body with
your heels elevated may also decompress your
lower back to a greater degree.
AL KAVADLO
MOBILITY MAN
STRAIGHT HANG
Inhale: Lengthen your spine and extend your
arms upward
Exhale: Squeeze your abs and legs
Common Mistakes: Excessive flaring of the ribs
Primary Muscle Groups: Back, shoulders, chest
MOBILITY MAN
AL KAVADLO
STRAIGHT HANG
If you aren’t able
to comfortably
hold your full
body weight, you
may rest your
feet and/or toes
on a chair or
other object
Keeping your legs forward of your body with
your heels elevated may also decompress
your lower back to a greater degree
AL KAVADLO
MOBILITY MAN
HANGING OUT
Our shoulders were designed to hang. When
we don’t hang, we get stiff.
That's why I want you to hang regularly, in
addition to following this program.
Experiment with different positions: Legs
straight below you, feet forward, feet
behind, one handed, etc.
Hanging is one of the best things you can do
for your shoulder mobility.
AL KAVADLO
MOBILITY MAN
SKIN THE CAT/GERMAN HANG
1 - Hang from a bar with an overhand grip,
then bend your knees and lift them all the way
toward your chest.
2 - When you can’t get your knees any higher,
rotate your body beneath the bar so your legs
and feet pass behind onto the other side.
3 - Stay tucked until your body winds up
behind the bar, then continue lowering
yourself until your legs are fully extended with
your arms positioned behind your back. This is
the German hang. Take your time in this
position to make the most of the stretch.
Trainer Tip: When you are ready to come
down, you may reverse the movement, or
simply drop to your feet from the German
hang.
This is an advanced exercise. It's okay to leave
it out of the program until you feel ready.
AL KAVADLO
MOBILITY MAN
SKIN THE CAT/GERMAN HANG
Inhale: Lengthen your spine, lift your chest
and look forward
Exhale: Sink deeper into the stretch
Common Mistakes: Moving too quickly
Primary Muscle Groups: Shoulders, back,
chest, biceps
AL KAVADLO
MOBILITY MAN
Skin the cat is an advanced
exercise – it's okay to leave it
out of the program until you
feel ready
AL KAVADLO
MOBILITY MAN
BONUS EXERCISES
The following exercises may be used as a
supplement or complement to the sequences
in this book.
Some of them are regressed versions of earlier
exercises, others are more advanced
progressions that you may see fit to add when
you are ready.
Take your time exploring these movements and
remember to pay attention to what you are
feeling, and make adjustments as needed.
MOBILITY MAN
AL KAVADLO
WALL DOG
1 - Stand facing a wall with your feet hip
distance, then place your hands on the wall
just below chest height.
2 - Walk your feet back slightly, lock your
elbows and press your chest toward the floor.
3 - Continue to reach your hips away from the
wall and press your chest toward the ground.
Trainer Tip: Think of this exercise like a
downward dog, only with your body more
upright, so it's a bit more gentle.
MOBILITY MAN
AL KAVADLO
Press your chest toward
the floor
WALL DOG
Inhale: Lengthen your spine
Exhale: Press your chest toward the floor
and reach your hips back
Common Mistakes: Shrugged shoulders
Primary Muscle Groups: Back, chest,
shoulders, hamstrings
AL KAVADLO
MOBILITY MAN
DOORWAY OVERHEAD STRETCH
1 - Stand in a doorway and reach your arms up
so your hands rest above the door frame.
2 - Press your chest and hips forward to open
your shoulders and upper back.
3 - Your feet will remain on the ground.
Trainer Tip: This is a great exercise anytime you
need to stretch your shoulders and upper back,
but don't have a place to hang.
It's also a good starting point for anyone who
isn't yet strong enough to hang.
AL KAVADLO
MOBILITY MAN
Press your
chest and hips
forward to
open up your
shoulders and
upper back
DOORWAY OVERHEAD STRETCH
Inhale: Lengthen your spine and extend your
arms upward
Exhale: Press your chest and hips forward
Common Mistakes: Bent elbows
Primary Muscle Groups: Back, shoulders,
chest
AL KAVADLO
MOBILITY MAN
WIDE LEGGED FORWARD BEND
1 - Stand with your legs straddled and your
toes turned slightly inward.
2 - Lean forward from your hips and spine,
aiming your head toward the floor.
3 - Place your hands on the floor and gently
bend into your elbows.
Trainer Tip: Allow your upper body to stay
loose and relaxed. The weight of your torso
should help pull you deeper into the stretch.
AL KAVADLO
MOBILITY MAN
WIDE LEGGED FORWARD BEND
Inhale: Raise your hips into the air
Exhale: Drop your head toward the floor
Common Mistakes: Using too narrow of a
stance
Primary Muscle Groups: Hamstrings, back,
inner thighs
AL KAVADLO
MOBILITY MAN
COSSACK SQUAT
1 - Stand with your feet very far apart and your
toes partially turned out.
2 - Carefully shift your weight toward one foot
and squat toward that side while keeping your
opposite leg straight.
3 - Let the foot of your extended leg roll up
onto the heel with your toes pointing upward.
The foot of your bent leg stays flat with the
heel down.
Trainer Tip: You can hold an external object to
help balance in the bottom position. Make sure
to practice evenly on both sides.
MOBILITY MAN
AL KAVADLO
COSSACK SQUAT
Inhale: Lift your chest
Exhale: Sink deeper into your squatting leg
Common Mistakes: Using too narrow of a
stance
Primary Muscle Groups: Hips, inner thighs,
groin, hamstrings, calves/ankles
Hold onto a sturdy
object if you are
having trouble
maintaining your
balance
AL KAVADLO
MOBILITY MAN
STANDING CAMEL
1 - Stand with your feet hip distance and look
up.
2 - Lean back, place your palms on the backs of
your thighs, and pinch your shoulder blades
together.
3 - Drop your head back, bend your knees
slightly and press your chest upward.
Trainer Tip: Think about lengthening your spine
as you lean back, rather than compressing it.
AL KAVADLO
MOBILITY MAN
STANDING CAMEL
Inhale: Lengthen your spine, lift your
chest and look backward
Exhale: Press your hips forward
Common Mistakes: Shrugged shoulders
Primary Muscle Groups: Back, hip flexors,
neck, abs
AL KAVADLO
MOBILITY MAN
HANGING FORWARD BEND
1 - Hang from a bar using an overhand grip.
2 - Raise your legs all the way up and thread
your heels behind the bar.
3 - Let your hips sink down, then gradually
straighten your legs, using the bar and your
upper body for leverage to pull yourself deeper
into the stretch.
Trainer Tip: Make sure you have a decent
amount of strength and flexibility before
attempting this exercise.
AL KAVADLO
MOBILITY MAN
HANGING FORWARD BEND
Inhale: Lengthen your spine
Exhale: Extend your knees
Common Mistakes: Lifting the hips too high
Primary Muscle Groups: Hamstrings, back
AL KAVADLO
MOBILITY MAN
FULL BACK BRIDGE
1 - Lie on your back with your knees bent and
your feet flat on the floor.
2 - Place your hands just above your shoulders
with your wrists bent back and palms on the
ground.
3 - Press into the floor with your arms and legs,
lifting your hips as high as possible, while
pressing your chest outward.
Trainer Tip: Practice with your heels down, as
well as on your toes, in order to get the most
from this stretch.
MOBILITY MAN
AL KAVADLO
FULL BACK BRIDGE
Inhale: Lengthen your spine
Exhale: Lift your hips, press your chest out, and
extend your knees and elbows
Common Mistakes: Overextending the lower
back
Primary Muscle Groups: Back, shoulders, chest,
hip flexors, abs, neck, wrists
AL KAVADLO
MOBILITY MAN
A BRIDGE TOO FAR?
The full back bridge takes practice and
patience to achieve.
Don't feel bad if your initial attempts are
unsuccessful.
In fact, it will likely take some time for you to
perform the full expression of the exercise.
Until then, it's fine to keep your head on the
floor if you aren't able to extend your arms
yet.
Be careful not to push too far, too quickly.
MOBILITY MAN
AL KAVADLO
PART III
Here are answers to questions you might have
about this program, or mobility in general.
If you don't see your question here, feel free to
email me at workingout@alkavadlo.com
AL KAVADLO
MOBILITY MAN
WHAT'S THE DIFFERENCE BETWEEN
STATIC AND DYNAMIC STRETCHING?
Generally speaking, “static” exercises are ones
in which the body stays in a fixed position (like
a downward dog) and “dynamic” exercises are
ones in which the body moves through a range
of motion (like arm circles).
But that doesn’t mean you can’t move around a
bit while you’re holding a downward dog.
In fact, I find it’s best to make small movements
and adjustments while holding a “static” pose
like a downward dog or squat.
AL KAVADLO
MOBILITY MAN
Shift your weight from front to back. Pedal your
feet around. Twist from side to side.
Explore these positions and pay attention to
what you’re feeling.
AL KAVADLO
MOBILITY MAN
WHAT'S THE DIFFERENCE
BETWEEN PASSIVE AND
ACTIVE STRETCHING?
Passive stretches keep you at (or near) your
end range of motion for extended periods of
time by using an outside force for added
leverage. For example, hanging from a bar to
stretch your shoulders.
This force can also come from your own body.
An example of this would be grabbing your feet
when you bend forward in order to pull
yourself deeper.
Active stretches, conversely, are performed
without any added leverage from an external
force.
Think about reaching your arms overhead
compared to hanging from a bar.
When you hang, you will be able to reach
farther overhead, which is the benefit of
passive stretching.
AL KAVADLO
MOBILITY MAN
However, just like you might find it useful to
move a little bit during static stretches, you
might find it useful to activate certain
muscles while allowing others to relax when
performing passive stretches.
Things are not always black and white.
That's why this program includes both active
and passive stretches.
Our passive range of motion allows us to push our
body to new growth.
Our active range of motion is that which we
currently have mastery over.
It is important to practice both if you wish to be a
Mobility Man.
AL KAVADLO
MOBILITY MAN
WHAT'S THE DIFFERENCE
BETWEEN MOBILITY AND
FLEXIBILITY?
Mobility generally refers to active range of
motion, and flexibility generally refers to
passive range of motion.
The two are intimately related, however, and
there is some grey area, as discussed in the
previous pages.
Sometimes the terms are used interchangeably.
Try not to get too hung up on the nomenclature.
AL KAVADLO
MOBILITY MAN
CAN I STILL DO THIS PROGRAM IF I
HAVE AN OLD INJURY?
The information in this book was designed for
injury free individuals, but if you have an injury,
I still encourage you to do the program.
However, you must be prepared to make
adjustments as needed.
The severity of your injury, your weight and
your overall lifestyle are all factors that you'll
need to consider. It may be a long, slow
journey.
(Depending on the specifics of your situation, it
may be necessary to consult with a doctor or
other professional.)
But so what? Better to slowly heal yourself
than to steadily fall apart.
So if your joints are bothering you, try
regressing the movements.
AL KAVADLO
MOBILITY MAN
When practiced appropriately, the exercises in
this book are designed to make your body
healthier and stronger. However, if that is not
your experience, I would encourage you to
listen to your body.
Find things that you can do without aggravating
your injury and get to work.
If you consistently swim against the tide, you’ll
eventually make your way back to shore.
This book is a guide. I encourage you to use it
for reference, but be prepared to alter or add
to this program however you feel best suits
your individual situation.
AL KAVADLO
MOBILITY MAN
WHAT EQUIPMENT DO I NEED?
The only essential pieces of equipment needed
for this program are the ground beneath your
feet and something to hang from.
Beyond that, a mat can be helpful with
preventing you from slipping or sliding, as well
as providing some cushioning for exercises
where you are lying down.
It's easy to set up a doorway pull-up bar, or
build a bar in your backyard. I've got both!
You can also use a tree branch, scaffold, or
anything else sturdy enough to support your
weight while you hang.
I think it's safe to assume you have ground
beneath your feet.
AL KAVADLO
MOBILITY MAN
WHAT SPEED SHOULD I DO THE
DYNAMIC EXERCISES?
When we perform dynamic movements quickly,
we are able to take advantage of our body's
stretch reflex. It’s sort of like stretching out a
rubber band. The faster you stretch it, the
farther you can stretch it, but it will want to
return to its starting position just as quickly.
This is why it’s best to practice dynamic
exercises like arm circles slowly as well as
quickly.
It’s similar to the reasoning behind why I
recommend practicing both active and passive
stretches.
When you do the movements quickly, you can
take your muscles through a larger range of
motion, by taking advantage of what we can
call the rubber band effect.
But when you do the movements slowly, you
can really take ownership of every centimeter
of the movement.
AL KAVADLO
MOBILITY MAN
The stretch reflex is also what makes us recoil
when we reach the fringes of our range of
motion during static exercises.
However, by staying at the sticking point, taking
several deep breaths and relaxing your mind,
you will be able to slowly work your way deeper
into the various stretches.
AL KAVADLO
MOBILITY MAN
HOW DO I KNOW IF I AM
PROGRESSING PROPERLY?
There are several ways to gauge your progress.
Some are more subtle than others.
Keep an eye out for the following signs that you
are improving:
Increased range of motion
Reduced aches and pains
Better overall movement ability
Improved body awareness
Increased energy
Sharper mental clarity
It's also worth noting that as we age, our
natural tendency is toward entropy.
That's why simply maintaining your current
fitness level as you get older becomes a form
of progress.
When your peers are all falling apart, keeping it
together puts you at the top of the heap.
AL KAVADLO
MOBILITY MAN
HOW CAN I ISOLATE MY
PROBLEM AREAS?
Stiffness in one area effects other areas of the
body.
Lower back pain may be the result of tight
hamstrings.
Stiff shoulders can cause headaches.
Knee pain can originate from tight hip flexors.
Though it can be helpful to compartmentalize
muscle groups in order to target them with
specific exercises, this is not how the body
necessarily functions in our daily activities.
Our muscles are designed to work holistically
and harmoniously. They are all connected.
That said, I have included in each exercise
description a listing of the main muscles
involved, though you may experience things
differently.
AL KAVADLO
MOBILITY MAN
The routines in this program were carefully
assembled from years of experience. They are
designed to thoroughly target the entire body
in a cohesive and balanced fashion.
But they may not be perfect for everyone.
If certain exercises feel especially beneficial to
you, feel free to do more of them.
If others don't suit you, feel free to replace
them.
AL KAVADLO
MOBILITY MAN
WHAT IF SOMETHING HURTS
WHEN I DO A CERTAIN MOVE
OR EXERCISE?
If something hurts, don't do it!
Find a way to modify the exercise so there is no
pain, or leave it out entirely.
The program does not necessarily need to be
done exactly as written in order to be effective.
That said, the tighter you are, the harder your
muscles might work to fight against your lack of
mobility.
They could wind up working against each other
rather than together. It’s almost like a game of
tug-of-war.
Be careful of this during your training, as well
as your day to day activities.
AL KAVADLO
MOBILITY MAN
WHAT IF I CAN'T DO
THE EXERCISES PROPERLY?
Needing to do something perfectly can often
become an excuse not to do it at all.
So don’t worry about doing these exercises
perfectly. Just show up and do your best every
day.
For every “good” workout, you will probably
have a couple of “bad” ones. Keep showing up
anyway.
It's amazing how these small, consistent efforts
can accumulate over time.
What was once your “good” day will soon
become your normal.
AL KAVADLO
MOBILITY MAN
I'M HAVING A HARD TIME
STICKING WITH THE ROUTINE.
WHAT SHOULD I DO?
The hardest part about fitness is not finding the
right program.
It’s actually doing the program.
If you are having a hard time staying consistent,
here are a few things you can try:
1 - Write yourself a note. Put it somewhere that
you will see it every morning (refrigerator door,
bathroom mirror, etc.).
2 - Ask someone to hold you accountable. It
could be a family member, a co-worker or
anyone else you see daily.
3 - Hire a trainer. Find someone locally, or work
with a trainer remotely. You can even hire me
as your trainer. Send me an email and let’s
discuss.
AL KAVADLO
MOBILITY MAN
WHAT DO I DO AFTER I FINISH
THE PROGRAM?
The program is never finished. You can do the
exercises in this manual every day for the rest
of your life.
It is an ongoing process that you can continue
to refine indefinitely.
That's my plan at least.
That said, I encourage you to mix it up. Go to a
yoga class. Read some other exercise books.
Take a workshop.
Continue to learn and expand your repertoire.
The possibilities are endless.
AL KAVADLO
MOBILITY MAN
ABOUT THE AUTHOR
Al Kavadlo is one of the
world's leading experts in
calisthenics and
bodyweight training.
He has appeared in the
New York Times, New York
Post, Men's Health and
many other publications.
As a coach, Kavadlo has worked with clients
from various fitness backgrounds, including
professional athletes and Olympic medalists,
and has mentored and certified fitness
trainers all over the world.
A native of Brooklyn, New York, he now lives
in Ocala, Florida with his wife Grace, daughter
Adeline and their two dogs, Weezer and Puffy.
This is his 11th book.
For more information, visit AlKavadlo.com
AL KAVADLO
MOBILITY MAN
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MOBILITY MAN
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