Balance
Flexibility
Strength
Injury Prevention
Mobility is how well your joints move–the ability to move freely, easily, and without restriction. If your body feels stiff, tight, or just off, mobility work can make all the difference. Mobility goes beyond simple stretching–mobility training helps your joints move through their full range of motion, improving:
What is Mobility?
We designed Magic Mobility to fit seamlessly into your existing workout routine–so you don't have to sacrifice strength, endurance, or fun to get the benefits!
Think of it like this–remember the Tin Man from The Wizard of Oz? The guy needed an oil can just to move. These workouts are your oil can. When your body moves better, everything else follows–your workouts feel smoother, your recovery improves, and even daily tasks (like sitting, standing, and reaching) become easier.
Why practice Mobility?
How to use the Magic Mobility videos
Use it as a warm-up before your workouts to improve performance.
Add it in as a cool-down to help your muscles recover faster.
Do it on active recovery days to keep moving without overloading your body.
Or make it your main workout when you need something low-impact but effective.
Who's this for ?
Anyone who wants to move better and feel stronger
Anyone feeling stiff, tight, or restricted in movement
Anyone who needs a solid warm-up, cool-down, or recovery plan
Anyone looking to prevent injuries and improver overall performance
Anyone who just wants to feel good in their body–every single day
Mobility isn't just for athletes–it's for everyone. If you want to feel better, move better, and unlock your body's full potential, this program is for you.
Magic Mobility Introduction
Program Calendar
Suggested Equipment Guide
Start Here
Upper Body: Spinal Movement
Magic Mobility Week 1
Lower Body: Gentle Hip Mobility
Full Body Mobility 1
Upper Body: Shoulder Mobility
Magic Mobility Week 2
Lower Body: Glute Activation
Full Body Mobility 2
Upper Body: Spinal Rotation
Lower Body: Moving the Hips
Full Body Mobility 3
Magic Mobility Week 3
Upper Body Flow
Magic Mobility Week 4
Lower Body Flow
Full Body Flow
Bonus: Flow 1
Bonus Content
Bonus: Flow 2
Bonus: Neck Mobility
Bonus: Foot Mobility
Bonus: SI Joint Mobility
Program Overview
magical.
just Movement
No pressure,
fucking
No Burnout–
that makes
you feel
Our fitness equipment recommendations are based on what we love and use. Choose what works best for your specific needs! We’re always transparent about affiliate partnerships, which are clearly noted.
Equipment Guide
We'l help you maximize the most out of your fitness adventure with us by providing curated equipment lists. These lists feature reliable exercise items that we consider must-haves staples to have in your home gym. (We also use them all across the Microverse, so you'll get plenty of use out of them!)
Check Out the Guide
Squad Love
I haven't exercised for a couple years, since getting a super fun neuro condition that messes with my ability to move; but these videos are the perfect level of calm and I feel so good afterwards! At the present time, this is my entire exercise regime and I'm actually feeling really motivated to continue and maybe even build up to some of the other workout classes!
Squad Member Laura
Started Magic Mobility today alongside my return to Novice month in Valkyrie Squad! It was crazy to feel my spine go from "Ouch, how are we supposed to do this" to very much a noodle!
Squad Member Hannah
As someone with back problems and no core, this was the best explanation for how to help my core build up properly!! While I plan on spending far more than four weeks on this program, I can definitely see myself getting stronger using these videos!
Squad Member Olivia
Frequently Asked Questions
Magic Mobility Program
The Magic Mobility program does not have a definitive start or end date. Our programs are self study, which means you can start at any time!
Magic Mobility program is that magical portal you've been waiting for, that will guide you gently through your first steps on your fitness journey setting you up for success.
Yes! The workouts are available for at-home or gym use.
Modifications are offered within each video but if you feel you need more, we encourage you to join our Discord Servers. Check out our “form” section to ask our Squad Leaders for specific modifications. We ask that you be specific with each move you need assistance in (ie, what video the move is found in and what you’re struggling with).
Yes! Similar mobility workouts are tagged accordingly on our website. We also have a dedicated “Squad Secret Fixes” page that focuses on mobility and foam rolling.
Yes, still practicing mobility is important! You’ll just be moving within your range of motion. If you need further assistance, please reach out to the Squad Leaders in the online Discord community.
I have Hypermobile Ehlers-Danlos Syndrome (HEDS) or Postural Orthostatic Tachycardia Syndrome (POTS), is it ok for me to participate?
Are there more mobility workouts available on The
Micro Squad member site?
What if I need modifications?
What level membership subscription do I need?
I'm a member of The Micro Squad,
do I have access?
What equipment do I need to participate?
Can I do this workout from home?
What fitness level do I need to be to join?
When does this program start?