CFLWS Team Mobility Flow 2025

Build Strength, Stability & Flexibility in Just 20 Minutes This follow-along mobility flow is designed specifically for those looking to improve performance, reduce stiffness, and recover faster. Whether you're hitting the waves tomorrow or just wrapped up a session, this routine supports joint health, movement, and better body control—you only need yourself, a mat, and a wall. Breathe deeply and move intentionally. 00:00 Intro 02:18 Starting with Cat Cows 02:55 Thread the Needle 04:13 World's Greatest Strech 06:45 Wrist Mobility 07:40 90/90 Hip Switch (Sterum over Knee** correction for video) 09:30 Pidgeon Pose 10:50 Chil's Pose with side bends 11:40 Handcuff with Rotation 13:15 Down dog to Upward Dog 14:04 Jefferson curl flow (into upward dog) 15:15 Shoulder Wall Circles 17:09 Quad Stretch 17:56 Lunge with Reach 19:12 Scapular Clocks 20:15 Head Nods 20:40 Head Turns 21: 20 Neck Circles/Neck Matrix 22:28 Wrap up & Other useful tools