Sample templateGuide
Fifteen-minute mobility reset
An easy routine for rest days or after a long sit.
Move slowly and stay well short of pain. Breathe steadily and spend about a minute on each movement.
Sequence
| Exercise | Reps / time |
|---|---|
| Cat–cow | 60 s |
| World's greatest stretch | 5 each side |
| Half-kneeling hip flexor stretch | 45 s each side |
| Thoracic rotation (side-lying) | 8 each side |
| Deep squat hold, supported | 60 s |
| Child's pose with side reach | 60 s |