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Follow-along routines to improve mobility, reduce tension, and support your training.

Daily CARs Routine

Daily CARs Routine

Josh’s daily CARs mobility sequence.
Ideal for morning movement or pre-workout warm-up.
CARs improve joint control & rotation range.

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Upper Body Mobility

Upper Body Mobility Routine

Foam rolling + mobility routine for upper body.
Best before upper body strength workouts.
Helps reduce tightness in chest, shoulders, and back.

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Lower Body Mobility

Lower Body Mobility Routine

Lower-body foam rolling + mobility sequence.
Ideal warm-up for leg day or sore recovery days.
Improves hip, quad, hamstring, and glute mobility.

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Shoulder and Overhead Mobility

Shoulder & Overhead Mobility

Targeted routine for shoulder + overhead range.
Reduces tension in anterior & posterior shoulder.
Supports strong, safe overhead lifting mechanics.

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Neck and Shoulder Mobility

Neck & Shoulder Mobility

Relieves neck, upper traps, and shoulder tightness.
Perfect for desk workers & stiff postures.
Restores natural movement and reduces tension.

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Low Back Tension Release

Low Back Tension Release

Routine to reduce lower-back tightness + stiffness.
Ideal after training or long sitting/standing days.
Restores hip–spine movement & reduces compression.

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