Mobility & Recovery Recommended program

Advanced Mobility & Control

For experienced movers who want strength at end range. Slow controlled rotations, hands-free 90/90s, Cossack squats and deep lunges build flexibility you can actually use.

15exercises

35min

28sets

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Start workout

Training flow

Warm-up 3 exercises

Arm Circles

1 sets 30s Shoulders

rest 10s

Standing Hip Circles

1 sets 10 reps Glutes

rest 10s

Cat-Cow

1 sets 10 reps Lower Back

rest 10s

Main 10 exercises

Shoulder CARs

2 sets 5 reps Shoulders

rest 15s

Hip CARs

2 sets 5 reps Glutes

rest 15s

Hands-Free 90/90 Hip Switch

3 sets 8 reps Glutes

rest 20s

Cossack Squat

3 sets 6 reps Adductors

rest 30s

Spiderman Lunge Stretch

2 sets 5 reps Quadriceps

rest 15s

Inchworm with Push-Up

3 sets 6 reps Hamstrings

rest 30s

Hindu Push-Up

2 sets 8 reps Shoulders

rest 30s

Lizard Pose

2 sets 30s Quadriceps

rest 15s

Standing Figure-Four Stretch

2 sets 30s Glutes

rest 10s

Frog Stretch

2 sets 45s Adductors

rest 15s

Cool-down 2 exercises

Couch Stretch

1 sets 60s Quadriceps

rest 10s

Pigeon Pose

1 sets 60s Glutes

rest 0s