Look up Joe DeFranco’s Agile 8.
Actually, here it is:
He also has the new version - the Limber 11, or something like that.
For upper body, do 50 shoulder dislocates daily, or at least before workouts.
That’s really all you need to do for mobility. Sorry, these aren’t specific workouts designed to increase mobility, but honestly, I don’t know what those would be. Flexibility/mobility should be a part of your training, but not something to spend an hour on.
Squat often, and you spend 1-5 minutes a day sitting in a deep squat to keep your hips mobile. Or more. Get rid of all the chairs in your house (and your toilet haha) and your hips will become quite mobile, and stay that way.
If you’re interested in Olympic lifts, or already do them, here’s some videos from Glenn Pendlay.
Consider doing yoga. It helps.
For longevity, I’m guessing you mean your joints…? Or at least partly mean them.
Keep your hamstrings really strong with GHR’s, back extensions, good mornings, and RDL’s. Your knees will thank you.
Keep your butt strong with all the afore mentioned movements, and hip thrusts (yeah, go ahead and laugh). Your lower back will thank you. Believe it or not, a strong butt does more for keeping your lower back feeling good than a strong lower back does. Obviously, your lower back should be strong, but your butt should be even stronger.
Do lots and lots of pull aparts/face pulls (like 100-200 reps DAILY) and lots and lots of rowing movements (barbell, dumbbell, bodyweight, etc.) to keep your shoulders healthy. Rear delt work, rhomboid work, mid/lower trap work, etc. All those little muscles are worked best from horizontal pulling movements and are better for your shoulder health than vertical pulling (chinups & lat pulldowns).
High rep curls and high rep band pushdowns will help your elbows.
That basically leaves your ankles and wrists. Ankles…hill sprints and not wearing high top shoes. Stretch your calves. Wrists…not sure. Don’t spend lots of time typing with your wrists in a bad position. Stretch your forearms. Try not to do really repetitive movements. Don’t get carpal tunnel haha.
Do some hard conditioning 2-3 days a week (sprints and stuff) and easy conditioning 3-5 days a week. Just walk. Ride a bike. I’m not a “cardio” fan but it does help with just keeping your body moving well.
That’s basically it man. Do a quick mobility session before workouts, and on your off days. Do yoga if you can. Stretch a little when you wake up. Sit in a squat often.
Getting the back of your body strong as fuck will keep your joints happy. Push yourself, but don’t be an idiot. Listen to your body. 5/3/1 is a great method for encompassing all these goals - strength and mobility work well together in there. So does slow progression, which keeps you healthy.
Oh, and seeing Tom Brady reminded me of this:
Kinda interesting.