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Full Body Mobility Flow

This mobility session targets hip flexors, glutes, and shoulders to support your growing training load at day 13. Longer holds and gentle movement patterns help improve flexibility and reduce tension without adding fatigue.

shridhar

Created by

shridhar

Workout Breakdown

Warm-up

1

Cat-Cow

1 set × 60s

2

Hip Circle

1 set × 30s

3

Leg Swing (Front & Side)

1 set × 10 reps

4

Shoulder Roll

1 set × 30s

Main Workout

1

Kneeling Hip Flexor Stretch

2 sets × 10s, 10s

1

Hip Flexor Stretch

2 sets × 10s, 10s

1

Figure Four Stretch (Supine)

2 sets × 10s, 10s

1

World's Greatest Stretch

2 sets × 10s, 10s

1

Shoulder Dislocate

2 sets × 10s, 10s

1

Spinal Twist

2 sets × 10s, 10s

1

Child's Pose

2 sets × 10s, 10s

Cool Down

1

Butterfly Stretch

1 set × 40s

2

Hamstring Stretch (Supine)

1 set × 40s

3

Shoulder Stretch (Cross-Body)

1 set × 30s

4

Toe Touch Stretch

1 set × 30s