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Workouts / Мобильность и гибкость
150
Workout

Balance and mobility: circuit

~1 h. 19 min.
~948 kcal
⁉️ Comments

This circuit workout is designed for those who want to develop not only strength, but also control over their own body. Balance and mobility are two qualities that directly affect the quality of movement in sport and everyday life: they reduce the risk of injury, improve posture, and help the body move freely and confidently.

The workout follows a circuit principle: exercises alternate between loaded zones and types of movement — from flexibility and core control to coordination and strength elements. This approach allows you to train intensively without overloading a single muscle group, keeping your heart rate in the working zone throughout the entire circuit.

  • Difficulty level — intermediate: suitable for those who are already familiar with functional training and the basic technique of suspension strap exercises.
  • Pay special attention to the quality of movement rather than speed: in balance exercises, precision matters more than pace.
  • Keep an eye on your body position — a neutral spine and an engaged core should accompany every movement.
  • Before starting, 5–7 minutes of light warm-up is recommended: joint mobility exercises and dynamic stretching.

The workout is suitable for home, gym, or outdoor use — simply attach the FISIO straps to any suitable anchor point and perform the exercises in the indicated order.

Warm up
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
Lower back stretch with rotation
1
Level: 1
15 sec.
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.
Main exercises
Round 1
Forward fold
1
Level: 3
R1
10 sec.
Rotation 2
1
Level: 2
R1
8
Cossack squat in a bent-over position
1
Level: 2
R1
10
Single leg hip hinge
1
Level: 2
R1
5
Hero pose
1
Level: 2
R1
5
Golf
1
Level: 2
R1
6
Squats with external rotation
7
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R1
12
Lunge with rotation
6
Level: 2
R1
5
Rotation with load
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R1
10
Reverse plank leg abduction
5
Level: 2
R1
12
Back extension
5
Level: 3
R1
10
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Side lunge leg in the hinge
5
Level: 2
R1
12
T - Abduction
7
Level: 3
R1
10
Press - I Adduction
8
Level: 3
R1
6
Round 2
Forward fold
1
Level: 3
R1
10 sec.
Rotation 2
1
Level: 2
R1
8
Cossack squat in a bent-over position
1
Level: 2
R1
10
Single leg hip hinge
1
Level: 2
R1
5
Hero pose
1
Level: 2
R1
5
Golf
1
Level: 2
R1
6
Squats with external rotation
7
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R1
12
Lunge with rotation
6
Level: 2
R1
5
Rotation with load
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R1
10
Reverse plank leg abduction
5
Level: 2
R1
12
Back extension
5
Level: 3
R1
10
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Side lunge leg in the hinge
5
Level: 2
R1
12
T - Abduction
7
Level: 3
R1
10
Press - I Adduction
8
Level: 3
R1
6
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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