Stretch and Strengthen (Flexibility and Mobility Workout) | 10 Minute Workout


The workouts used in this book are strenuous and can lead to physical injury. Use caution when performing any of the exercises displayed in this book. Consult your physician to ensure that these workout programs are safe for you before you begin.

Faster Stronger Wiser Fitness & Glenn Payne Jr. is not responsible for any injuries that are a result of using this workout program.

Stretch & Strengthen is a full body flexibility & mobility routine to help relieve stress and decrease recovery time.

Equipment Needed:

  • Two light dumbbells

Exercise #1: Dumbbell Shoulder Rolls

Start off on your knees with your chest up, and both dumbbells down at your sides. Roll your shoulders up by your ears and back down to the starting point.

 FSW Workout: Shoulder Rolls

Exercise #2: Dive Bomber Push Ups

Start off in a push up position. Hinge up your hips and lower yourself down through your hands as if you were going under a bar that was right above the top of your back. Come back through the same way and repeat the drill.

FSW Workout: Dive Bombers

Exercise #3: Cobra Stretch

Start off lying on your stomach. Pin your hips into the ground. Use your hands to push your chest up. Arch your lower back and look up above your head to deepen the stretch. Hold it.

FSW Workout: Cobra Stretch

Exercise #4: Downward Dog

Start off with your hands on the ground and hips up in the air. Try to keep your legs straight as well as your hands pinned to the ground. Hold the position.

 FSW Workout: Downward Dog

Exercise #5: Child’s Pose

Start on the ground. Push your hips down to your heels. Extend your arms out in front of you while resting your forehead on the floor. Rest in this position.

 FSW Workout: Childs Pose

Here are 5 ways to maximize this workout:

  1. Perform the routine 5 days a week
  2. Perform the routine at different times each day to force your body to feel different each time you perform the routine.
  3. Don’t use modifications.
  4. Repeat the workout twice in a row.
  5. Perform the routine with your eyes closed. This method uses proprioception (or the awareness of the position of the body.) This helps you develop balance and in more muscles.

3 Week Workout Schedule

  • Week One: 3 Days a week (once a day.) Increase weight by 5lbs.
  • Week Two: 5 Days a week (once a day.) Increase weight by 5lbs.
  • Week Three: 5 Days a week (twice a day.) Increase weight by 5lbs. 

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