BuiltLean® 7-Day Mobility Routine Challenge

A few weeks ago, I got a bad stomach bug that hit me hard. I was non-functional for a few days.

As I was recovering, I decided to take it easy with my normal training and workout routine.

Instead, I focused 100% on daily mobility in the morning and used grippers as a complement.

I was surprised with what happened. First, I made significant changes to my daily mobility routine, which I’ve been doing religiously for 5 years. Second, I made huge progress in opening up my body and in particular, my ability to bend backwards.

Finally, my strength didn’t decrease at all when I eventually went back to bodyweight training & lifting weights a couple weeks later.

I realized that if I had to choose between a standard workout routine or daily mobility for my long term health & well-being, I would definitely choose daily mobility….by a long shot. But both are ideal!

1. What Is The Challenge?

Do a 10-minute mobility routine every day for 7-days.

2. Why Should I Do It?

1. Decrease Risk Of Injury

Injuries can happen to anyone who is active, but a daily mobility routine may help decrease the risk of injury. This is because you have 10-minutes (or more) to help balance out your body, address some challenging areas, and improve your overall mobility. I often call my daily mobility routine a “bulletproofing” routine because it makes my body more resilient.

2. Increase Strength

Strength can be defined in many ways. In terms of lifting weights, strength is a skill. When applied to your life, strength allows you to accomplish a physical task with ease. Improving joint range of motion is like turning off the emergency brake on your car. When your body is able to move freely, there is less friction with your movements. For a physical expression of this idea, see the Turkish Get Up.

3. Age Gracefully

I think this is the most important reason of all. When you take care of your body and connect with it every day, you improve your longevity. What’s amazing is that when you do a little something every day, you notice subtle improvements as you go along. The power of daily focus & effort cannot be overstated!

3. How Do I Make The Challenge Easier To Complete?

1. Set Your Mobility Routine

Follow a mobility routine video like this 10-Minute Mobility Routine or create your own mobility routine so you know what you will be doing for the next 7-days. If you know what, when, and where, you massively increase the probability you will do it. Consider foam rolling, core work, or a yoga flow as part of your mobility routine. Anything that helps open up and strengthen your body can work.

2. Habit Stack

I do my mobility routine right after I get ready in the bathroom as part of my morning routine. Maybe it’s after you brush your teeth, or right after you get home from work. The idea is to choose a habit you do every day, then stack daily mobility on top of it.

3. Schedule It

Another option instead of habit stacking is to schedule it into your calendar for the next week so you know exactly when you will be doing it. I personally prefer habit stacking because it’s only 10-minutes and is part of my morning routine.

4. When Do I Start?

Consider starting this Monday for a full 7-days. Sooner rather than later, better late than never.

5. How Do I Track My Results?

We created a PDF that you can print out and keep in a visible place like your refrigerator or nightstand. You just mark off an “X” for each day you complete your routine. You can certainly use any app tracker or other method that works well for you.
You can share your results, how you’re doing, and lessons learned in the comment section below. We plan to keep the comments open for the foreseeable future. You can also leave comments under the Youtube Video, Facebook post, or Twitter post with hashtags #builtlean and #dailymobilitychallenge. Whatever works best for you.