TODAY'S
WORKOUT
Range Reset
Sun, 1 November 2026
30 minutes
Active recovery, mobility and trunk control
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up — Easy Motion
Duration: 7 minutes
Instructions: Complete one relaxed pass through the six movements. Keep moving continuously but stay well below training intensity.
Complex 1 — Restore the Range
Time: 10 minutes
Format: Flow
Scheme: 45s work / 15s transition × 2 rounds
Complex 2 — Quiet Control
Time: 8 minutes
Format: Control circuit
Scheme: 40s work / 20s transition × 2 rounds
Beginner Level
Complete 1 round of Restore the Range and 1 round of Quiet Control.
Keep the movements comfortable and use bodyweight throughout if preferred.
Intermediate / Advanced Options
Option 1: Complete a third round of Restore the Range.
Option 2: Use a light load on the good morning, glute bridge and kneeling squat.
Option 3: Add a 1–2 second pause at the end range of each controlled movement.
Option 4: Sunday should still finish feeling restorative rather than difficult.
Cool-Down — Reset Complete
Duration: 5 minutes
Half-kneeling hip flexor stretch
Focus & Benefits
Promotes active recovery through gentle hip movement, rotation, posterior-chain work and trunk control. The session keeps the body moving without adding meaningful fatigue and creates a clear change of pace before the next training week begins.
Pro Tip: Finish Sunday feeling better than you started. If an exercise turns into work rather than movement practice, reduce the load, range or pace.
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