Daily Workout
Flex and Flow
15
min
Time & Rep
Based
Mindful Mobility
Type
Target muscle groups
- Shoulders
- Upper back
- Glutes
- Abs
- Triceps
- Lats
- Obliques
- Back
- Hamstrings
- Calves
- Quads
Equipment
(Alternates available)
- Mat
Exercises
(15 min)
1 Set
30 seconds
Kneeling crunch right
30 seconds
Kneeling crunch left
30 seconds
Bird/Dog right
30 seconds
Bird/Dog left
30 seconds
Child's pose
1 Set
30 seconds
Hip flexor frontal right
30 seconds
Hip flexor frontal left
30 seconds
Kneeling windmill right
30 seconds
Kneeling windmill left
1 Set
30 seconds
Hip flexor sagittal right
30 seconds
Lengthened lunge stretch right
30 seconds
Hip flexor sagittal left
30 seconds
Lengthened lunge stretch left
30 seconds
Pigeon pose right
30 seconds
Pigeon pose left
1 Set
45 seconds
Alternating hamstring hold
30 seconds
Lying twist right
30 seconds
Lying twist left
30 seconds
Alternating hamstring hold
2 Sets
30 seconds
Alternating seated side bend
30 seconds
Alternating shoulder mobility
1 Set
30 seconds
Walk the dog
30 seconds