Daily Stretching and Mobility Routine
15 minutes of full-body stretching: back, hips, hamstrings, shoulders and calves. In the morning or after training.
About the program
Desk work shortens the hip flexors and hamstrings and rounds the back and shoulders. This routine works through exactly those areas: gentle spine mobility (cat stretch, child's pose), hip flexor and hamstring stretches, opening the upper back and shoulders, and calves.
Hold each position for 30–45 seconds, breathe calmly — no pain, no bouncing.
Who it is for
Anyone who sits a lot, lifts, or simply wants to move more freely. Fits every level.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Stretching
14 sets
How to progress
Build the holds up to 60 seconds and do the routine daily. Range comes by itself after 3–4 weeks of regular practice.
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