TODAY'S
WORKOUT
Quiet Reset Flow
Sun, 27 September 2026
30 minutes
Recovery, mobility and trunk control
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up β Ease In
Duration: 7 minutes.
Scheme: Complete 1β2 relaxed rounds.
Instructions: Keep everything easy. The aim is to gradually increase range rather than raise effort.
Reset Mobility Flow
Time: 18 minutes.
Format: Flow
Scheme: 45s movement / 15s transition Γ 3 rounds
Beginner Level
Complete 2 rounds instead of 3. Make the reverse lunge shallow, keep the bird dog as a standard bird dog without the tuck, and use a normal glute bridge instead of marching if needed
Intermediate / Advanced Options
Option 1: Complete a fourth round at the same easy effort.
Option 2: Add a 2-second balance hold at the top of each reverse lunge to reach.
Option 3: Slow the bird dog and glute bridge march to a 3-second extension on every rep.
Cool-Down β Settle and restore
Duration: 5 minutes.
Scheme: 1 relaxed pass through all 5 movements.
Instructions: Breathe slowly and relax into each position. Aim for soft shoulders, easy jaw and long exhales as your heart rate settles.
Focus & Benefits
Promotes active recovery through gentle mobility, trunk stability and controlled full-body movement. The flowing sequence opens the hips and shoulders, restores movement through the spine and posterior chain, and activates the core and glutes without creating unnecessary fatigue.
Pro Tip: Today isnβt about how much work you can do. Move slowly enough that every round feels smoother than the one before it.
+Free Nutrition Guide