Three moves to build mobility from Harvey Lawton, founder of The Movement Blueprint*

ANTERIOR STEP-DOWN

Stand on one foot on a step. Keeping the foot flat, drive your knee as far forward as you can

while touching the other foot to the floor. Great for ankle mobility. Do 10 reps on each leg.

SINGLE-LEG DEAD LIFT

Stand on one leg; raise the other behind you and lean forward from the hips. At the bottom of a rep, touch the floor by your foot. Great for hip mobility. Do 20 reps

on each leg.

KNEELING SHOULDER ROTATIONS

Hold a tennis ball and do a backwards rotation

of a straight arm

(as if you are doing the backstroke). Repeat in reverse. Do 20 reps

on each arm.