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10
Workout

Gentle mobilization and tone

~21 min.
~252 kcal
⁉️ Comments

This workout is designed for those who want to gently ease the body into movement, restore joint mobility, and add light muscle tone — without impact load or post-session fatigue. It works equally well as a standalone session on a rest day, a morning warm-up, or a cool-down block after a more intense workout.

All exercises are performed using FISIO functional loops and are beginner-level. The loops provide gentle body support, reduce axial load on the spine, and allow precise control over range of motion — exactly what you need for mobility work.

  • Gradually warms up joints from feet to shoulders
  • Activates deep stabilizing muscles
  • Improves posture and body awareness
  • Relieves stiffness after prolonged sitting or sleep

Move at a comfortable pace and do not force your range of motion. If you feel discomfort in any position, reduce the range or take a break. The key reference point is a pleasant sensation of stretch and light muscle engagement — not pain or strain.

Warm up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Main exercises
Lower leg extension
1
Level: 1
14 sec.
L extension
1
Level: 1
8
W extension
1
Level: 1
8
Rotation 1
1
Level: 1
8
Shoulder rotation
1
Level: 1
8 sec.
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Short extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
Rotation 2
1
Level: 2
8
Lunges L
1
Level: 1
6
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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