Standard
A.1
10min
10 Min. Ankle Mobility Routine — Improve Your Squat
January 2022
Watch
Classic Edition
Mobility — the Classic programme.
Block A · Morning
Foundation of the chain.
Primary
Standard
A.2 ★
8min
8 Min. Foot & Ankle Mobility — No Equipment
January 2023 · your favourite ankle
Watch
Standard
A.3
11min
10 Min. Hip Opener Mobility — Unlock Your Hips
January 2023
Watch
Standard
A.4
11min
10 Min. Morning Mobility Flow — Ocean Views
December 2023
Watch
Short
Short
A.S1
5min
5 Min. Ankle Mobility — Strong & Resilient Ankles
January 2024
Watch
Short
A.S2
6min
5 Min. Foot & Ankle Strength — Mobility + Stability
March 2024
Watch
Short
A.S3
6min
5 Min. Morning Routine — Mobilise Hips & Spine
June 2025
Watch
Short
A.S4
6min
5 Min. All Standing Morning Mobility
September 2024
Watch
Morning Routines
Morning Routine
A.M1
16min
15 Min. Morning Mobility Routine — Full Body
December 2024 · 266k views
Watch
Morning Routine
A.M2
16min
15 Min. Morning Routine to Mobilise Hips & Spine
February 2025 · 197k views
Watch
Combination suggestions
A.S1 ankle (5 min) + A.3 hip (11 min) = 16 min full chain morning. A.M1 or A.M2 on slower mornings.
Block B · Desk
Interrupting the desk compression.
Primary
Standard
B.1
11min
10 Min. Office Mobility Routine — Desk Workers
January 2023
Watch
Standard
B.2
13min
Stiff Shoulders? Stop Stretching — Do THIS Instead
November 2025
Watch
Standard
B.3
8min
8 Min. Express Shoulder & Spine Mobility
January 2023
Watch
Standard
B.4
11min
10 Min. Neglected Joints — Neck, Scapulas, Elbows, Wrists
October 2024
Watch
Standard
B.5 ★
25min
25 Min. Upper Body Mobility — All Levels with Modifications
August 2023 · your favourite upper body
Watch
Short
Short
B.S1
5min
5 Min. Mobility at Your Desk — Seated
September 2023
Watch
Short
B.S2
6min
5 Min. Posture — Combat Anterior Pelvic Tilt
September 2024
Watch
Short
B.S3
6min
5 Min. Upper Body Relief — Release Tension After Desk Work
April 2024
Watch
Short
B.S4
7min
5 Min. Office Stretch — Undo Sitting (Standing)
November 2025
Watch
Wrists & Hands
Wrist
B.W1
5min
Daily 5 Minute Wrist Routine You'll Feel Instantly
December 2025
Watch
Wrist
B.W2
7min
7 Min. Wrist & Forearm Mobility — Healthy Wrists
May 2023
Watch
Combination suggestions
B.1 office (11 min) + B.S2 APT (6 min) = 17 min full desk reset. B.5 upper body (25 min) when the chain feels accumulated. B.W1 or B.W2 daily for the wrist-to-pec-minor line.
Quick Fixes · Reactive
When something specific builds up.
Block C · Evening
Evening corrective reset.
Primary
Standard
C.1
16min
15 Min. Hamstring Flexibility — Fix Tight Hamstrings
March 2023 · 253k views
Watch
Standard
C.2
15min
15 Min. Daily Mobility — BEST For All Levels
June 2023 · 421k views
Watch
Standard
C.3
12min
12 Min. Spine Mobility — Thoracic & Lower Back
April 2022 · 317k views
Watch
Standard
C.4
16min
15 Min. Soft Mobility Flow + Stretches — Active Recovery
March 2025 · 229k views
Watch
Short
Short
C.S1
7min
5 Min. Quick Evening Stretch — Better Sleep
October 2024
Watch
Short
C.S2
6min
5 Min. Bedtime Stretches & Mobility
January 2024
Watch
Short
C.S3
5min
5 Min. Evening Mobility — Before Bed
September 2023
Watch
Short
C.S4
7min
7 Min. Lower Body Cool Down — Quick Post-Workout
July 2023
Watch
Combination suggestions
C.1 hamstring (16 min) + C.S2 bedtime (6 min) = 22 min evening with hamstring priority. C.3 spine + C.S4 lower body = 19 min focused evening.
Deep Stretching
When the chain needs deep release.
Deep · Lower
D.1
34min
Let's Fix The Tightness — Deep Stretch for Runners
May 2026 · newest deep stretch
Watch
Deep · Upper
D.2
30min
30 Min. FULL Upper Body Stretch — Soft & Gentle
September 2024
Watch
Deep · Full Body
D.3 ★
27min
25 Min. Full Body Mobility — Circuit Training
February 2022 · 1.58M views · your favourite full body
Watch
Deep · Full Body
D.4
32min
30 Min. Full Body Stretching — Upper & Lower, Relaxing
OER Day 12 · January 2024
Watch
Deep release day
Pec minor + palm release (manual, 2 min) → D.1 lower (34 min) → break → D.2 upper (30 min) → Block C principles. Total ~75 min. Reserve for Sundays or post-Marian sessions.
Running
Pre-run and post-run.
Pre-Run
R.1
8min
8 Min. Running Warm Up & Mobility
February 2022 · 1.3M views
Watch
Post-Run Standard
R.2
11min
10 Min. Running Cool Down — Do THIS After Your Run
April 2023
Watch
Post-Run Quick
R.3
7min
6 Min. Post-Run Stretch — All Standing
July 2024 · 193k views
Watch
Post-Run Extended
R.4
21min
20 Min. Mobility for Runners — Injury Prevention
October 2024 · 136k views
Watch
Body Pump
Pre-pump and post-pump.
Weight lifting puts sustained load on wrists, shoulders, and thoracic spine. These videos prep the chain before and decompress it after.
Pre-Pump
Pre-Pump · Full body
P.1
8min
8 Min. Full Body Warm Up — Dynamic Gym Warm Up
August 2022 · 500k views
Watch
Pre-Pump · Lifting-specific
P.2
8min
8 Min. Front Rack Mobility — Shoulders, T-Spine, Wrists
August 2022 · weightlifting-specific
Watch
Pre-Pump · Overhead
P.3
7min
7 Min. Overhead Mobility — Improve Shoulder Mobility
December 2023
Watch
Pre-Pump · Squat
P.4
6min
5 Min. Squat Warm Up — Hips, Ankles & Spine
January 2024 · OER Day 11
Watch
Post-Pump
Post-Pump · Full chain
P.C1
14min
14 Min. Full Body CARs — Spine, Shoulders, Wrists, Hips, Ankles
October 2022 · full chain decompression
Watch
Post-Pump · Upper chain
P.C2
15min
15 Min. Upper Body Mobility — T-Spine, Shoulders, Wrists
January 2024 · OER Day 7
Watch
Post-Pump · Lower chain
P.C3
12min
Bulletproof Ankles in 10 Minutes — For Better Lifting & Running
June 2025
Watch
Upper Body Balance
Opening the front, activating the back.
Opening the front (chest and thoracic)
Thoracic
U.1
12min
12 Min. Spine Mobility | Daily Routine | Thoracic Spine & Lower Back
April 2022
Watch
Spinal
U.2
21min
20 Min. Spinal Mobility & Back Stretches | Upper, Mid & Lower Back
May 2025
Watch
Upper Body
U.3
25min
25 Min. Upper Body Mobility Workout | For All Levels w/ Modifications
August 2023 · covers opening and back activation in one video
Watch
Back activation
Shoulders
U.4
12min
Stiff Shoulders? Stop Stretching - Do THIS Routine Instead
November 2025 · full shoulder range plus strength
Watch
Bulletproof series (mobility + strength)
Spine
U.5
32min
30 Min. Bulletproof Spine | Upper Back & Lower Back - Mobility & Strength w/ Weights
November 2024 · progression target — add once wall angel runs W to Y with arms on the wall, no lower-back arch
Watch
Knees
U.6
25min
25 Min. Bodyweight Routine for Bulletproof Knees: Mobility x Strength x Stability
October 2024 · check left hip response before regular use
Watch
Ankles
U.7
12min
Bulletproof Ankles in 10 Minutes | Mobility + Stretching for Better Lifting & Running
June 2025 · targets left ankle and foot extensors
Watch
Conditioning
Special Active Day
Your highest-intensity day.
Extended Mobility
S.1
31min
30 Min. Mobility Flow — Full Body Rest Day
October 2023 · 163k views
Watch
Deep Stretch
S.2
23min
20 Min. Deep Full Body Stretch — Recovery
August 2025 · 135k views
Watch
High Intensity
S.3
27min
25 Min. Full Body Mobility — No Repeats
September 2025 · 96k views
Watch
Evening Unwind
S.4
23min
20 Min. Gentle Evening Stretch — Before Bed
May 2025 · 175k views
Watch
Explore
Something new out of curiosity.
Twelve videos chosen specifically because they stretch your current practice. Six experimental formats, six that deepen familiar territory with new angles.
Experimental
Primal
E.1
17min
15 Min. Primal Mobility for Better Movement
April 2026
Watch
Flow
E.2
20min
20 Min. Hip Mobility Flow-Builder
August 2024
Watch
Pilates
E.3
27min
25 Min. Pilates x Core w/ Marie Steffen
December 2024
Watch
Weighted
E.4
24min
20 Min. Full Body Kettlebell Flow
April 2025
Watch
Plyometrics
E.5
14min
12 Min. Beginner Plyometrics For Runners
September 2024 · 210k views
Watch
Foam Rolling
E.6
12min
10 Min. Upper Body Foam Rolling For Recovery
June 2024
Watch
Curious but Safe
Foot Strength
X.1
20min
20 Min. Foot & Ankle Strength — Stability & Prehab
April 2024
Watch
Thoracic
X.2
13min
10 Min. Thoracic Spine Mobility — Stretch & Strengthen
August 2025
Watch
Posture
X.3
16min
15 Min. Mobility For Better Posture
January 2024
Watch
Deep Hip
X.4
21min
20 Min. Hip Opener Mobility — Unlock Your Hips
April 2024
Watch
Stability
X.5
15min
15 Min. Balancing + Stability w/ Weights For Runners
June 2024
Watch
Knees
X.6
26min
25 Min. Bodyweight Routine for Bulletproof Knees
October 2024
Watch