HOW Mobility Transformed my Body in 5 Months | Progress in 2025

Mobility changed everything for me. In just 5 months of consistent, intuitive mobility work, I've seen massive improvements in strength, flexibility, joint health, fitness performance, and even physical appearance. This full-body mobility flow is the exact routine I return to - adjusted daily depending on what I need: hips, shoulders, spine, recovery, or nervous system reset. Whether you're lifting, running, or just dealing with daily tension, mobility is the missing link that unlocks your true physical potential. I started taking it seriously in my 30s (January 2025), and it's changed the game - better squat depth, shoulder control, improved flexibility, and even fewer injuries. ⏱️This 28-minute follow along flow (or simply just watch) includes breath work, resistance band drills, thoracic openers, deep squats, and primal movements. You'll leave feeling recharged, aligned, and more capable in your body. References in this flow: inspired by the work of Andrew Huberman, Dr. Peter Attia, Ido Portal, and Dr. Kelly Starrett. ►Hit play, follow along, or take what you need and build your own daily intuitive ritual. Your body will thank you. ► EXERCISES : 00:00 Intro 00:50 Neck Lateral Flexion (L) 01:21 Neck Lateral Flexion (R) 01:59 Child Pose to Cobra 03:12 Extended Puppy Pose 03:50 Thread the Needle to Thoracic Twist (R) 04:35 Thread the Needle to Thoracic Twist (L) 05:31 Cat Cow 06:38 Alternating Bird Dog 07:47 Alternating Down Dog Toe Touches 08:39 Water Break 09:10 Page Turner (R) 10:18 Page Turner (L) 11:29 Kneeling Chest Opener 12:06 Shoulder Pass Through (with Band) 13:14 Prone Banded Shoulder Extension Lift 14:00 Prone around-the-world Arm Sweep 14:49 Childs Pose 15:11 Alternating Runner's Lunge with Rotations 16:29 Dynamic Low Lunge with Knee Lifts (R) 16:45 Dynamic Low Lunge with Knee Lifts (R) with Overhead Reach 17:01 Dynamic Low Lunge with Knee Lifts (L) 17:32 Dynamic Low Lunge with Knee Lifts (L) with Overhead Reach 17:53 Alternating Pigeon Pose 18:54 Walk the Dog 19:29 Water Break 19:57 Frog Rock Backs 20:58 Inchworm to Forearm Plank Transitions 22:10 Deep Squat Rocks 22:35 Deep Squat with Thoracic Twists 23:16 Squat to Pike 23:59 Sun Salutations Transition 24:22 Deep Squat (with Band) 24:47 Alternating Assisted Lateral Lunge with Band 25:40 Unassisted Lateral Lunge Alternating 26:12 Wide Stance Forward Fold Side to Side 26:53 Dead Hangs (Passive/Active) 28:15 Thank you! 📌 Save this video + subscribe so you can come back to it anytime! 🔗 Other Workouts You Might Like: 🔸https://www.youtube.com/watch?v=NfHIVbStANg&t=41s 🔸https://www.youtube.com/watch?v=U0Ybz3SKDP8&t=374s #mobility #mobilitytraining #flexibility #fitness #workout --------------------------------------------------------------------------------------------------------------------------------------- 💖 Other ways to Support My Channel ☕ Buy Me a Coffee: https://www.buymeacoffee.com/magdalenakognetx 🔗 Shop My Amazon Favourites: https://amzn.to/42XP2Cc 🔥 My Favorite Fitness Gear (so far): 🏋️‍♀️ Paralette Bars: https://amzn.to/3YwSXDb 🏋️‍♀️ Resistance Bands: https://amzn.to/3GDpnpg 🏋️‍♀️ Workout Bench: https://amzn.to/4jYSySZ 🏋️‍♀️ Pad for Barbell: https://amzn.to/4hLkJ6n 🎙️ Tech I use for videos: 🎤 Microphone for Videos: https://amzn.to/3CRgEhU --------------------------------------------------------------------------------------------------------------------------------------- Hey, I’m Mags — a 36 year old mom, wife, and fitness lover with a background in personal training and competition sharing real-time workouts you can actually fit into a busy day. These follow-along routines are made for anyone over 30 who wants to get stronger, move better, and stay consistent. Whether you're training at home or squeezing in a quick session between everything else, you're in the right place. 🎯 Strength, mobility, abs, and fat-burning workouts ⏱️ Efficient, follow-along style — no gym needed 💪 Workouts for women (and anyone) who want to feel good and get results Let’s move! -------------------------------------------------------------------------------------------------------------------------------------- Disclaimer: Please consult with a healthcare professional before beginning any exercise program. Perform all exercises at your own risk. By following this workout, you agree to take full responsibility for your own health and safety. If you experience any discomfort, pain, or injury, stop immediately and seek appropriate medical attention. Always listen to your body and modify exercises to fit your individual needs and fitness level.