Badwater Mobility

Welcome to the Badwater Fitness Library — a practical reference for exercises that help you move better, recover faster, and build lasting strength and mobility.

Browse the library using the sidebar, organized by the Johnny Decimal system:

10-19 Mobility & Joint Health — upper body, lower body, spine, CARs, and stretching
20-29 Warm-Up & Activation — pre-shift, pre-workout, and activation drills
30-39 Strength & Conditioning — upper body, lower body, bodyweight, and endurance
40-49 Recovery & Restoration — post-shift, post-workout, myofascial release, and breathwork
50-59 Pain Prescriptions — targeted protocols for common pain issues
60-69 Reference & Programming — concepts, principles, and training design

Search A-Drill Marching Hamstring Extenders Isometric Glute Bridge Single Leg Raises Hip Hinge Isometric Glute Bridge Walk Out Inchworm Warm-Up Lat Pull-Down with Hip Hinge Psoas Foam Roller Dumbbell Calf Rockers (Raises) Split Stance Hovers Hip External Rotation w/ Flexion (Option 2) Hip External Rotation w/ Flexion (Option 1) Single-Leg Flexion w/ External Rotation (Floor Variation) Single-Leg Flexion w/ External Rotation (Box Variation) Elbow Flexion and Extension Fault Prescriptions Overhead Distraction with External Rotation Bias Olympic Wall Squat With External Rotation Super Front Rack Hip Capsule Mobilization Toe / Tibialis Raises Banded Elbow Distraction Sink Mobilization Single-Leg Step Down Classic Triceps & Lat Stretch Cat-Cow Stretch Calf Raises with Hold Walking Quad Stretch Reverse Sleeper Stretch Anterior Compartment Mobilizations Lower Rib Smash Knee-to-Chest Banded Wrist Distraction Overhead Rib Mobilization Half-Kneeling Ankle Rocks Banded Lateral Opener Lying Leg-Over Twist Lunge With Spinal Twist Bully Extension Bias Seated Thoracic Rotation