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112
Workout

Freedom of Movement

~9 min.
~108 kcal
⁉️ Comments

This workout is designed for those who want to move freely, mindfully, and without limitations. "Freedom in Movement" is more than just a catchy name: every exercise in the program is aimed at expanding your range of motion, strengthening stabilizing muscles, and restoring the body's natural coordination. You will work everything — from the major muscle groups of the legs and back to the small stabilizers of the shoulder girdle and core.

The workout follows a circuit format. Exercises follow one another without long rest periods, alternating the areas being worked: lower body movements are followed by upper body movements, and strength-focused blocks are followed by mobility-focused ones. This approach keeps your heart rate up, avoids overloading any single muscle group, and leaves you feeling energized rather than drained after the final rep.

The workout is designed for an intermediate fitness level. Suspension straps allow you to gently adjust the intensity by changing your body angle — a slight shift in position makes the same exercise easier or harder. Pay special attention to movement quality: control your breathing, take your time, and keep your core in a neutral position.

  • 14 exercises covering the whole body
  • Alternating strength and mobility movements
  • Suitable for home, gym, or outdoor training
  • Intermediate difficulty level — ideal for those already familiar with suspension straps

Warm up
Lower back stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
10
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
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.
Golf
1
Level: 2
6
W extension
1
Level: 1
8
Lunges L
1
Level: 1
6
Main exercises
Round 1
Cossack squat in a bent-over position
1
Level: 2
R1
10
Rotation 2
1
Level: 2
R1
8
Squats with external rotation
7
Level: 2
R1
12
Y - Abduction
6
Level: 2
R1
10
Reverse plank leg abduction
5
Level: 2
R1
12
Single leg hip hinge
1
Level: 2
R1
5
Backward lunge
4
Level: 2
R1
12
Back extension
5
Level: 3
R1
10
Rotation with load
6
Level: 2
R1
10
Butterfly
5
Level: 2
R1
10
Side lunge leg in the hinge
5
Level: 2
R1
12
Golf
1
Level: 2
R1
6
Press - I Adduction
8
Level: 3
R1
6
Hammock - Dolphin
1
Level: 2
R1
5
Round 2
Cossack squat in a bent-over position
1
Level: 2
R1
10
Rotation 2
1
Level: 2
R1
8
Squats with external rotation
7
Level: 2
R1
12
Y - Abduction
6
Level: 2
R1
10
Reverse plank leg abduction
5
Level: 2
R1
12
Single leg hip hinge
1
Level: 2
R1
5
Backward lunge
4
Level: 2
R1
12
Back extension
5
Level: 3
R1
10
Rotation with load
6
Level: 2
R1
10
Butterfly
5
Level: 2
R1
10
Side lunge leg in the hinge
5
Level: 2
R1
12
Golf
1
Level: 2
R1
6
Press - I Adduction
8
Level: 3
R1
6
Hammock - Dolphin
1
Level: 2
R1
5
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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