During my mentorship at Mike Boyle’s facility he said that “you can get a lot out of a little if your consistent with it”. This really struck home, especially when it comes to mobility work. This routine takes less than 10 minutes to complete and hits the most important areas for mountain bikers. If you do this little bit on a consistent basis you’ll be surprised at how much you’ll get from it.

Here is the list of exercises and a video demo of the routine.

Foam Rolling

– Glutes

– Quads

– Inner Thigh/ Groin


– Pigeon Pose Stretch

– Straddle Stretch

– Split Stretch

– Hip Flexor Stretch

Dynamic Mobility

– T Spine Twist

– Hula Hoop Hip Circles

– Marching Knee Huggers

– Squat to Stand

– Reverse Lunge to High Knee w/ Twist

Here is a video demo of this routine:

Increasing your mobility will help you technical skills and trail flow in ways you can’t imagine until you experience it. With this simple routine you can do a little bit each day to help you see what you’ve been missing.

-James Wilson-

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