Mobility & Stretching
Short routines for home – no equipment, 4 to 12 minutes. Great on rest days, as a desk break or after training.
- Mobility 8 min
Morning Mobility
Ease into the day: move your spine, hips and shoulders.
- Mobility 10 min
Hips & Lower Back
For people who sit a lot: loosen hip flexors, glutes and back.
- Mobility 8 min
Shoulders & Upper Back
Opens chest and shoulders – great before upper-body training or after desk work.
- Mobility 5 min
Desk Reset
5 minutes in between – no mat needed, all standing.
- Mobility 6 min
Ankles & Deep Squat
More mobility for squats and lunges.
- Cool-down 6 min
Lower-Body Cool-Down
Stretching after leg or full-body training.
- Cool-down 5 min
Upper-Body Cool-Down
Stretching after push or pull training.
- Stretching 12 min
Full-Body Stretch
For rest days: stretch every major muscle group once.
- Cool-down 4 min
Wind Down & Breathe
A short wind-down after training or in the evening.
General flexibility training, not therapy. Stop if it hurts and see a doctor.