Mobility
10-Minute Morning Mobility
10-Minute Morning Mobility — a beginner mobility session (10 min) for flexibility. No equipment required. Train at home, in the gym or outdoors.
Flexibilitybeginner10 minNoneHome~60 kcal
Workout Overview
10-Minute Morning Mobility — a beginner mobility session (10 min) for flexibility. No equipment required. Train at home, in the gym or outdoors.
low intensity~60 kcal
Warm Up
- Gentle marching in place60s
The Workout
- 1Cat-Cowspine, core1 sets8 slow reps
- 2World Greatest Stretchhips, spine1 sets5 per side
- 3Thoracic Rotationspine, shoulders1 sets8 per side
- 4Deep Squat Holdhips, ankles1 sets45s
- 5Inchwormhamstrings, shoulders1 sets6 reps
Cooldown
- Deep breathing, 1 minute60s
How to Follow This Workout
- 1
Warm up for 2-3 minutes — move through the warm-up moves at an easy pace.
- 2
Complete the exercises in order. Follow the sets, reps and rest shown — quality reps over speed.
- 3
Finish with the cooldown to bring your heart rate down and start recovery.
- Move slowly and never force a stretch.
- Do this before coffee for a better habit loop.
How to Progress
- 1.Hold each position 5 seconds longer.
- 2.Add a second round after two weeks.
Common Mistakes
- Bouncing in the stretches.
- Rushing through the sequence.
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