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The Rough ‘N’ Tumble Mobility/Flexibility Arsenal by Mark Hatmaker

The Rough ‘n’ Ready Regimen uses 20-distinct flexibility/mobility postures/movements culled from a variety of warrior resources the world over.

They have been re-named for Western eyes and ears and follow a Bottom-Up Protocol whereas in the disparate sources they are a bit “all over the place.”

The Bottom-Up Protocol allows for easy memorization and simply means that we will assemble these practices from toe-to head. Meaning we will begin with the plantar fascia, progress through the calves, move through the hamstrings, spend much time on hip and lower back mobility and onward up the body.

Much experimentation demonstrates that this Bottom-Up approach increases the efficacy of the material as each link in the chain is made easier by the mobility facilitated by working the preceding link and so on and so forth.

The first 16 Postures/Movements in the regimen are the core of the work. Most can stop at the first 16. The remaining 4 that take it to the Rough ‘n’ Ready 20 are culled specifically from grappling-centric traditions and I consider key for wrestlers of all stripes who must endure all manner of flexing and agility in forced-contorted positions.

The historical record offers little on length of time in postures, but experimentation seems to ballpark a minimum of 30 seconds as useful with more time “hanging out” in problem areas the better part of wisdom.

THE “16”

·       Plantar Fascia Tension

·       Double Dorsiflexor

·       Single Dorsiflexor x’s 2

·       Gastrocnemius x’s 2

·       Soleus x’s 2

·       Resting Hamstring x’s 2

·       Elevated Hip Step x’s 2

·       Hip-Flexor/Psoas Lunge x’s 2

·       3rd-World Squat

·       Extended Squat

·       Elevated Shin Box x’s 2

·       Elevated Outward Shin Box x’s 2

·       Elevated Inward Shin Box x’s 2

·       Vertical Quadriceps Drive x’s 2

·       Thumbs-Up Under-Shoulder Drive x’s 2

·       Rotator Cuff/Double-Wristlock Pre-Hab/Re-Hab Position x’s 2


·       Glute-Engaged Spinal Twist x’s 2

·       Braced Bridging

·       Split Plow

·       Stacked Plow

[Video & Photos will be included in the released material.]


  1. Thank you for sharing and those workouts and it's really amazing. For mobility system exercises, I'm using my probar every morning. Since I don't have time to go to the gym on my off. Thanks again.


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