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Workouts / Мобильность и гибкость
118
Workout

Flexibility Without Pain

~56 min.
~672 kcal
⁉️ Comments

This workout is designed for those who want to restore ease and freedom of movement to their body — without sharp pain, without straining the joints, and without the feeling that flexibility is only available to those who have been training since childhood. The "Flexibility Without Pain" program works gently yet effectively: you gradually unlock mobility in the hips, back, shoulders, and calves, while simultaneously strengthening the muscles that keep the joints in proper alignment.

The workout is designed for a medium level — it is suited for those who are already familiar with basic movements and want to progress further. There is no impact load or sudden high-speed elements: each exercise is performed mindfully, with attention to sensations and movement quality. FISIO functional loops allow you to precisely control the intensity — simply change your body angle to make an exercise easier or harder on the fly.

  • Works on flexibility of the hips, back, shoulder girdle, and calves
  • Strengthens stabilizers, reducing the risk of discomfort and injury
  • Suitable for a sedentary lifestyle and after long breaks from training
  • Requires minimal space — all you need is an anchor point and FISIO loops

Perform movements smoothly, breathe evenly, and do not force the range of motion. A mild stretch and warmth in the muscles are normal; sharp pain is a signal to reduce the range or skip the exercise. Progress in flexibility requires consistency: 2–3 workouts per week will deliver noticeable results within 3–4 weeks.

Warm up
Squats (wide feet position)
1
Level: 2
15
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Back extension
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Main exercises
Forward fold
1
Level: 3
R1
10 sec.
Forward fold
1
Level: 3
R2
10 sec.
Sumo squat
1
Level: 2
R1
10
Sumo squat
1
Level: 2
R2
10
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Cossack squat in a bent-over position
1
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R2
10
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Lunge with rotation
6
Level: 2
R1
5
Lunge with rotation
6
Level: 2
R2
5
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Butterfly
5
Level: 2
R1
10
Butterfly
5
Level: 2
R2
10
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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