Elite coach Jeff Cavaliere shares the morning routine to "feel amazing"

Coach Jeff Cavaliere, known as Athlean-X, shared a four-minute mobility and stretching program to be done in the morning, to wake up and enjoy the day.

"I promise that if you do this within 10 minutes of waking up, you will feel amazing," Cavaliere said.

"The reason I want you to do these stretches on your lower body within 10 minutes of waking up is because, after about 10 minutes, you will probably forget to do it. I understand that our mornings are busy and we have a limited time to get things done. However, this routine will take only four minutes to complete and your hips and legs will absolutely thank you for doing so," he adds.

"This short four-minute stretching routine will make your legs feel amazing, which, in turn, will make the rest of your body feel good too. This flow of mobility should not be neglected because, by unlocking our hips and the rest of the muscles of our legs, we will be ready to perform lower body movements more efficiently,' said Cavaliere.

"The stretching routine begins with a simple frog stretching for thirty seconds. Be sure to sit your hips back towards your heels to get as much stretch as possible in the groin. When sitting down, you are putting your groin muscles into stretching and sitting further back in your sensations will increase that stretching. This is often an area that we ignore when it comes to working on mobility, but by unlocking these muscles, you will not only feel better physically, but your performance in the gym will also be improved. This is a great move when preparing for any leg workout."

"Then, in a single fluid movement, we will adopt a yoga maneuver called dog down. Most people, when performing the descending dog, are lazy about it. What do I mean by that? They stay on the most toes, but they don't let their heels fall to the ground. By placing your heels on the floor, you are also increasing the stretching of the calves, hamstrings and hips. If you are having trouble lowering your heels to maximise stretching, then you can walk with your hands back so that your torso is at a steeper angle. This movement should also be performed for 30 seconds."

"From the dog's position down, you'll take a step. That's taking a leg and moving to the opposite side. When you are in this position, I want you to slide your body a little towards the foot that is passing to the opposite side. Allow your foot to rest on its side. These muscles are rarely directed with our stretching routines, but I promise that if you start focussing on them, your legs will feel looser and ready to spend the day. Hold this stretch for thirty seconds on one leg and then thirty seconds on the other."

"In our stretching flow, your next movement is to perform a 90/90 stretch on one side to stretch the buttocks and hips. With the buttocks and hip muscles often not being stretched either, you will probably feel a deep stretch, but I promise that when it's over, your legs will feel good and loose. To get a more intense stretch in these muscles, lean further forward. You can even try to touch your torso on the ground, but if you can't, don't worry. The more you perform these movements, the better you will be able to do them and the more range of motion you will achieve over time. Perform this 90/90 stretch on one side for 30 seconds."

"As soon as your 30-second 90/90 stretch is completed, lift your torso. This will help reach the hip flexors on the opposite leg. Often, when we perform a movement that we think is stretching the hip flexors, the reality is that we are receiving a quadruple stretch, which is easily confused with the area we are trying to reach with our stretches. Do this stretch for 30 seconds. After completing the hip flexor stretch, you will return to the 90/90 stretch, but this time on the other side and complete the flow with the hip flexor stretch on the other leg for thirty seconds again."