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Workouts / Мобильность и гибкость
120
Workout

Full Body Stretching

~1 h. 15 min.
~900 kcal
⁉️ Comments

This workout is designed for those who want to restore mobility, release accumulated muscle tension, and improve posture — all in a single session. The circuit training format allows you to work through all the key areas sequentially: hips, back, shoulders, calves, and core, avoiding monotony while giving each muscle group enough time to relax and lengthen.

FISIO functional loops make stretching significantly more effective than conventional floor exercises. Thanks to the adjustable anchor point, you can control the depth of your stretch to the centimeter, gradually increasing your range of motion as you warm up. This is especially important at the beginning of a workout, when the muscles are not yet ready for maximum stretching.

The workout is designed for a medium level — it is suitable for those who already have basic experience with loops or exercise regularly. Beginners are advised to move slowly, avoid forcing the range of motion, and listen to how their muscles feel: stretching should feel like a pleasant pull, not pain.

  • Works the entire body in one session — from shoulders to calves
  • Improves joint mobility and muscle flexibility
  • Relieves tension after strength training or a long workday
  • Helps improve posture and address muscle imbalances
  • Works as a standalone workout or a cool-down

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
Sumo squat
1
Level: 2
R1
10
Hammock - Dolphin
1
Level: 2
R1
5
Hero pose
1
Level: 2
R1
5
Rotation 2
1
Level: 2
R1
8
Single leg hip hinge
1
Level: 2
R1
5
Golf
1
Level: 2
R1
6
Cossack squat in a bent-over position
1
Level: 2
R1
10
Butterfly
5
Level: 2
R1
10
Back extension
5
Level: 3
R1
10
Squats with external rotation
7
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Rotation with load
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R1
10
Lunge with rotation
6
Level: 2
R1
5
Reverse plank leg abduction
5
Level: 2
R1
12
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Round 2
Sumo squat
1
Level: 2
R1
10
Hammock - Dolphin
1
Level: 2
R1
5
Hero pose
1
Level: 2
R1
5
Rotation 2
1
Level: 2
R1
8
Single leg hip hinge
1
Level: 2
R1
5
Golf
1
Level: 2
R1
6
Cossack squat in a bent-over position
1
Level: 2
R1
10
Butterfly
5
Level: 2
R1
10
Back extension
5
Level: 3
R1
10
Squats with external rotation
7
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Rotation with load
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R1
10
Lunge with rotation
6
Level: 2
R1
5
Reverse plank leg abduction
5
Level: 2
R1
12
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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