If Your Hips or Shoulders Ever Feel Tight, This Drill's For You!

November 19, 2018

Welcome to the second installment of Mobility Monday here at Down With The Fitness! This week, we have a deceptively simple looking drill that will really loosen up your shoulders and hips at the same time, as they have to work together (along with your core) to pull this off!

I did some of these after some awful plane sleep on the way home from seeing Ghost in Vegas, which also included other adventures and 20+ miles of walking in two days. They helped me as much as anything short of a 20-hour nap could.

As you can probably tell from the header picture alone, I do not do these as gracefully as the great Sam Pogue, of Onnit. As such, it is probably in your best interest to just share his video and explanation. The important similarity is that we’re both doing the best we can, which is all I’m encouraging you to do as you experiment with this tricky little movement!


Shoulder and Hip Mobility • Did you know that your shoulder health and hip health are connected? • Give these prisoner seated butterfly a try! • Cues: Maintain an upright torso Segment each movement- —Start with hands behind head —Lift hands off head —Extend elbows —Internally rotate at the shoulder —Hinge elbows to bring hands behind back as high as possible without walking them up your back —Rest hands on back —Lift hands off back —Extend elbows —Externally rotate at shoulder —Hinge elbows and bring hands behind head • 1 minute of work 1 minute of rest 10 total minutes • #GetOnnit #TotalHumanOptimization #Mobility #MobilityWod #FunctionalRangeConditioning #Baseballtraining #Kinstretch #mobilitymethod #Shoulderhealth

A post shared by Sam Pogue (@spogue86) on


I had the privilege of learning from Sam in person last year, and he is the real deal. Give him a follow on the 'gram (if that's your thing) for more awesome drills and pointers!

Try ‘em out and let me know what you think!

Matt Koch