Warm-up
Joint Mobilization Sequence (ankles, knees, hips, wrists, shoulders)
120 seconds
Systematically move through all major joints, lubricating them with gentle circles and flexions.
Standing Side Bends
60 seconds
Reach overhead and stretch gently through your side, finding length.
Main session
Fluid Movement Medley
2 roundsBird-Dog
8 reps per side
Move with control and stability, focusing on core engagement and spinal alignment.
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Downward Dog into Plank Flow
60 seconds
Flow smoothly between inverted and straight lines, lengthening your spine and engaging your core.
Seated Spine Wave
60 seconds
Initiate from your pelvis, allowing a wave-like motion to travel up your spine.
Dynamic Quad Stretch (kneeling)
45 seconds
Gently lean back and forward, exploring your comfortable range in the front of your thigh.
Cool-down
Long Hold Supine Hamstring Stretch (with band if needed)
90 seconds
Relax into the stretch, allowing your breath to deepen and release tension.
Body Scan Relaxation
120 seconds
Lie comfortably, and mentally scan your body, noticing any areas of remaining tension and softening them.
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