Stretching & mobility

Dojo Basics: Kata & Core

A quiet session. Mobility, controlled bodyweight work and breathing — the kind of training that makes everything else possible.

6 exercises · 14 sets · ~27 min

Abs Chest Glutes Hamstrings Hip flexors Lower back Obliques Quads Shoulders Triceps

mobility core no-equipment home beginner lean

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The routine

1.Dynamic warm-up drills1 sets 5 min
2.90/90 Hip Switch3 × 10
Seated hip rotation drill — opens up squats and kicks.
1. Sit with one leg bent in front at 90 degrees and the other bent behind at 90 degrees.
2. Keep your chest tall and your hands light on the floor.
3. Rotate both knees to the other side without using your hands to help.
4. Move slowly and stop short of any pinching.
3.Tempo Goblet Squat (3-1-1)3 × 8
Slow eccentric goblet squat — builds control and knee tolerance.
1. Hold a dumbbell or kettlebell vertically against your chest, elbows tucked.
2. Lower for a slow count of three, keeping your heels down.
3. Pause for one count at the bottom without letting your chest drop.
4. Stand up in one count. Reset your breath at the top.
4.Push-ups3 × 10
Slow and controlled.
5.Plank3 sets 1 min
6.Yoga (Hatha)1 sets 8 min

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