The Purpose of Mobility Workouts

Mobility workouts are crucial for Navy SEALs. They help us move freely and swiftly in various situations. These workouts aren’t just about being flexible; they improve how our bodies function.

When we’re agile and flexible, we can maneuver better during missions. It’s like oiling the gears of a machine – mobility workouts keep our bodies running smoothly, enabling us to navigate challenging terrains and perform tasks effectively. In the field, flexibility can be the difference between success and struggle.

To avoid getting hurt, it’s important for us to do a good warmup and cooldown using quality mobility exercises before every workout. Spending at least 10 minutes warming up with mobility exercises helps us get ready for the intense main workout ahead.

It’s a smart idea to try various movements during this warmup phase—it keeps things interesting and prepares our bodies better. Don’t forget to explore these exercises and tips; they can make a real difference in how well your body copes and stays strong in the long run.


Leg Swings (Forward and Side): Stand tall and swing one leg forward and backward, then side to side, holding onto a stable surface if needed. Do 10-15 swings per leg.

Arm Circles: Extend your arms to the sides and make circular motions with your arms, both forward and backward. Start with smaller circles and gradually increase the size. Do 10 circles in each direction.

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Hip Rotations: Stand with feet shoulder-width apart and rotate your hips in a circular motion, 5-10 rotations in each direction.

Shoulder Dislocates: Hold a resistance band or towel with both hands and raise it overhead, then bring it down and behind your back, keeping your arms straight. Reverse the movement. Do 10-12 reps.

Main Movements:
Lunges with a Twist: Step forward into a lunge position with your right leg. Twist your torso gently to the right, bringing your left elbow towards the right knee. Alternate sides and perform 8-10 lunges per side.

Spinal Rotations: Sit on the floor with legs extended. Cross your right leg over your left and place your right hand behind you. Twist your upper body to the right, placing your left elbow on the outside of your right knee for a gentle stretch. Hold for 10-15 seconds, then switch sides.

Repeat some of the warm-up exercises at a slower pace to help your body relax and cool down. Focus on deep breathing and gentle stretching to complete the session.

Remember to perform each movement slowly and with control, focusing on your breathing and maintaining proper form throughout the exercises.


jog forward 100 meters
jog backwards 100 meters
side to side jog 100 meters
shoulder pass throughs – 10
leg swings – 10 each leg side to side then 10 forward backward
lunge (split squats) – 10 each leg slowly

Warm up with slow movement. Walking in place then 10 air squats with good form. Then 20 jumping jacks to get your blood flowing.


high knee jog 100 meters
high heels jog 100 meters
side to side jog 100 meters
karaoke jog 50 meters
air squat – 10
box step ups
deep squat sit 2 min (beginner) 4 min (int) 6 plus (advanced)
wall slides – 10

After you have completed your workout – you will want to foam roll as needed.


jog 100 meters forward
jog 100 meters backward
lateral squat to side – 10
rotational squat – 10
sit on floor and twist spine right and left (10 each side)
standing then knee forward – 10
PVC pipe shoulder mobility – 10
PVC pipe bully stretch – 5 each arm

Are you interested in training for an endurance event like SEALFIT 20X, Ironman, GORUCK or a Spartan Race?

Looking to get out of a rut and push forward to beat yesterday now?

Do you just want to increase your human potential so that you can move faster to your goals?

Do you have a big event on the horizon and you want to finish the drill?

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