Stretching & mobility

Desk Reset Mobility Flow

Fifteen minutes to undo a day in a chair. Do it in the evening or between meetings.

5 exercises · 8 sets · ~15 min

Forearms Glutes Hamstrings Hip flexors Lats Lower back Shoulders

mobility stretching no-equipment home beginner

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The routine

1.Dynamic warm-up drills1 sets 3 min
2.90/90 Hip Switch2 × 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.Dead Hang3 sets 1 min
Passive hang from a bar — grip, shoulder health, and a pull-up prerequisite.
1. Take an overhand grip on a bar, slightly wider than your shoulders.
2. Let your body hang with your arms straight and your shoulders relaxed.
3. Keep your ribs down and your legs still — no swinging.
4. Hold for time, then step down rather than dropping.
4.Stretching (general)1 sets 5 min
5.Mobility / foam rolling1 sets 4 min

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