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Recently, I had a random thought: what if I swapped dumbbells for my dog during workouts? So, ever curious to try new things with my training, I gave it a try.I didn't think Mobie (that's my dog) would appreciate anything high-intensity, but a three-move mobility routine felt like a great place to start, as mobility combines strength and control (with or without load) to improve balance, stability, and range of motion in the body.Mobie weighs 5kg (roughly 11lbs), so I knew I'd be able to perform some of the best mobility exercises I know using her safely. I like to perform mobility routines at least twice per week, as this helps me not only build but maintain results, so I repeated this several times, keeping the sets and reps consistent each time.If you're keen to find out what happened, I documented it below and show you how to try it for yourself.If you experience pain at any time, stop and rest. If you're working with an injury or health condition, or you're currently pregnant or postnatal, I recommend seeking advice before starting these exercises.Watch: 3-move mobility routineThe goal with any mobility routine is to protect the body against injury and the natural decline in strength, balance, and stability that comes with aging. Call it a longevity routine, if you will.This is also important for maintaining healthy fascia, a web of connective tissue that helps hold everything together, like your bones, muscles, and organs. Tight fascia increases friction, and mobility work helps reduce this using movement.Get instant access to breaking news, the hottest reviews, great deals and helpful tips.The routine: You'll need one of the best yoga mats and time to complete 3-4 sets and 8-10 reps.Wide-leg lifts: Sit upright with your legs wide apart until you feel a stretch down the inner thighs. Sit tall with your spine long and core braced, shoulders relaxed. Place something (or someone!) inside of your right foot at a challenging height setting. With control, lift your foot up and over to the other side, then back again. Complete reps on one side, then swap to the other leg.Cossack squats: Stand with your feet hip-width apart, core engaged, and hold a weight to your chest. Take a big step to the right side with your right leg, toes pointed forward, and bend the knee to lower into a lunge. Keep your back straight and chest lifted, lowering as far as you can. Pause, then drive up through your legs and step to standing. Repeat on the other side.Windshield wiper hip extensions: Sit with your legs bent at 90 degrees, similar to a 90-90 stretch position, and hold a weight to your chest. Keep your spine long and core engaged. Sweep your knees over to the opposite side, then lift your hips and butt into the air and squeeze your glutes. Pause, then carefully lower to the ground and sweep your knees in the opposite direction. Continue alternating.What are the benefits?
