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Calisthenics Power and Muscle →

Core and Mobility

A soothing recovery session designed to loosen up your hips and spine after a big week of training. You'll feel more open, relaxed, and ready to tackle the rest of your plan!

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Created by

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Workout Breakdown

Warm-Up

1

Supine Diaphragmatic Breathing

1 set × 60s

2

Cat-Cow

1 set × 60s

3

Child's Pose

1 set × 45s

4

Neck Roll

1 set × 30s

Spinal Mobility

1

Supine Spinal Twist

1 set × 45s

2

Supine Spinal Twist

1 set × 45s

3

Seated Spinal Twist Stretch

1 set × 40s

4

Seated Spinal Twist Stretch

1 set × 40s

5

Thread the Needle

1 set × 40s

6

Thread the Needle

1 set × 40s

Hip Openers

1

Hip Flexor Stretch

1 set × 45s

2

Hip Flexor Stretch

1 set × 45s

3

Pigeon Pose

1 set × 50s

4

Pigeon Pose

1 set × 50s

5

Butterfly Stretch

1 set × 50s

6

Figure Four Stretch (Supine)

1 set × 45s

7

Figure Four Stretch (Supine)

1 set × 45s

Core Activation

1

Dead Bug

2 sets × 30s, 30s

2

Glute Bridge Hold

2 sets × 30s, 30s

3

Plank

2 sets × 25s, 25s

Cool Down

1

Knee-to-Chest Stretch

1 set × 45s

2

Hamstring Stretch (Supine)

1 set × 40s

3

Hamstring Stretch (Supine)

1 set × 40s

4

Savasana with Deep Breathing

1 set × 90s