15-minute morning mobility

A daily 15-minute sequence on wake. Three sections, ~5 minutes each. No mat required, no equipment beyond a foam roller (optional) and a wall.

• Hips (5 min): 90/90 sit + transitions, deep squat hold, half-kneeling hip flexor stretch.
• Thoracic spine (5 min): quadruped t-spine rotations, prone scorpion, wall-supported reach-throughs.
• Shoulders (5 min): wall slides, prone Y/T/W, banded pass-through (or broom handle).

Sequence runs the same every day. Variation is a distraction here — the point is consistency, not novelty. Two cycles a week of adjustments are plenty.

Decision rules for the coach

• One card per day, written by the resolver. The morning mobility card surfaces at the user's configured wake time.
• Don't substitute for a warm-up. This is mobility maintenance, not pre-training prep. If the user asks whether they can skip the warm-up because they did morning mobility — no. Pre-training movement prep is the lift-specific warm-up, not this.
• Skip-day tolerance. Missed days don't compound — single misses are noise. If the user skips three consecutive days, surface it once: "Streak's at zero — same target tomorrow?"
• Soreness routing. If the user reports specific joint pain or asymmetric stiffness, this skill doesn't diagnose — emit the caveat per respond-to-medical and suggest a clinician if pain persists past two weeks. Mobility ≠ rehab.
• Modifications. If a user can't reach a position (e.g. 90/90 on tight hips), substitute the easier version — half-kneeling hip flexor stretch instead of pigeon, supine t-spine roll instead of quadruped rotation. Don't force end-range.
• Pairs well with anything. Mobility is the only daily-habit skill that doesn't conflict with the other catalog skills on recovery budget — works alongside any training programme.