Mobility Reset
A gentle mobility session designed to improve flexibility and joint health. This beginner workout uses controlled movements to enhance range of motion and reduce stiffness throughout your entire body.
Main Workout
🧽 Soft Tissue Preparation 5'
Lacrosse ball upper trap release (45 seconds per side)
Foam roll hip flexors (45 seconds per side)
Lacrosse ball glute trigger points (45 seconds per side)
Foam roll calves with pauses (30 seconds per leg)
🔥 Activation (3 min):
shoulder tap push-up – 30 seconds
💪 Main Workout:
{{exercise:0817:triceps stretch}} 2 x 10 reps (slow and controlled)
{{exercise:1368:ankle circles}} 2 x 10 each direction
{{exercise:2205:roller hip lat stretch}} 2 x 5 each side
{{exercise:2567:seated piriformis stretch}} 2 x 45 seconds each side
{{exercise:0243:cable twist}} 2 x 45 seconds each side
seated wide angle pose sequence 2 x 45 seconds
5. {{exercise:1362:sphinx}} – 2 x 8 each side
⚡ Finisher
20 {{exercise:0003:air bike}}
15 {{exercise:0514:jump squat}}
10 {{exercise:0662:push-up}}
Complete 3 rounds:
🧘 Cool (2 min):
Instructions
Move slowly and intentionally through each stretch.
peroneals stretch– work within your current range.
Hold positions for the full duration.
Breathe deeply into tight areas.
Complete all sets of one exercise before moving to the next.
Tips
Hip mobility directly impacts squat depth, {{exercise:0685:run}}, {{exercise:0690:seated lower back stretch}}.
Focus on breathing into the stretch. Exhale as you sink deeper.
Never push through pain. Discomfort is fine; pain is not.