Duration: 25 minutes
Focus: Mobility, Flexibility, and Active Recovery
Equipment: Kettlebell/Dumbbell (optional), Yoga Mat
Warm-Up: Gentle Joint Mobilization (5 minutes)
Arm Circles + Ankle Rolls (1 min)Alternate forward/backward arm circles while rotating ankles.
Cat-Cow Flow (1 min)Sync breath with spinal flexion/extension.
Dynamic Pigeon Stretch (30 sec/side)
From tabletop, slide one leg forward into a gentle hip opener.
Bodyweight Squat + Overhead Reach (1 min)
Squat low, then reach arms upward to lengthen the spine.
Main Workout: Mobility Circuit (15 minutes)
2 rounds | 40 sec work / 20 sec rest
Kettlebell Arm Bar (alternate sides)
Lie on back, roll KB from chest to overhead while rotating hips.
Modification: Use a light dumbbell or no weight.
Kettlebell Floor Press (Static Glute Bridge)
Lie on the floor, knees bent. Hold one or two kettlebells at chest level. Press the kettlebells overhead while maintaining a static glute bridge (hips lifted).
Single-Leg Romanian Deadlift (light KB/DB)
Thread the Needle (yoga flow)
Rotate torso while in tabletop position.
KB Windmill (alternate sides)
Enhance shoulder stability and lateral flexion.
Modification: Bodyweight only.
Finisher: Yoga Flow for Recovery (5 minutes)
Downward Dog → Child’s Pose (3 cycles)
Seated Forward Fold + Side Bend (30 sec/side)
Supine Figure-4 Stretch (1 min/side)
Pro Tip: Pair this session with 10 minutes of foam rolling to reduce muscle tightness by up to 30%.