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124
Workout

Deep Muscle Mobility

~10 min.
~120 kcal
⁉️ Comments

Deep muscles are the invisible framework of the body. They stabilize the spine, keep joints in proper alignment, and ensure smooth, fluid movement. When they function well, you move easily and without discomfort. When they are tight or weak, stiffness sets in, the back feels uncomfortable, and posture suffers.

This workout is designed to restore mobility through gentle yet effective engagement of the deep muscle layers. FISIO functional loops allow you to regulate the load using your own body weight, control the range of motion, and work in planes of movement that are often neglected under normal conditions.

The workout is suitable for those who lead a sedentary lifestyle, are recovering after physical activity, or simply want to restore a sense of ease and freedom of movement. The difficulty level is intermediate: the exercises require focus and body awareness, but not extreme effort.

  • Move slowly and mindfully — quality matters more than speed.
  • Breathe: exhale on the effort, inhale on the return.
  • If you feel sharp pain, reduce the range of motion or skip the exercise.

Warm up
March
1
Level: 1
12
Golf
1
Level: 1
6
March
1
Level: 1
12
Golf
1
Level: 1
6
W pull
1
Level: 1
10
Squats
1
Level: 1
20
Press
1
Level: 1
12
Lower back stretch
1
Level: 1
10 sec.
Dolphin
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Main exercises
Sumo squat
1
Level: 2
R1
10
Sumo squat
1
Level: 2
R2
10
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
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
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
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
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
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
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.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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