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120
Workout

Joint gymnastics for the whole body

~9 min.
~108 kcal
⁉️ Comments

Joint gymnastics is not a boring warm-up — it is a full-fledged workout that restores mobility, relieves stiffness, and prepares your joints for any kind of activity. This routine is designed specifically for FISIO functional suspension straps: the support of the straps allows you to gently control the range of motion, regulate the load with your body weight, and work through each joint in sequence — from the shoulders to the ankles.

This workout is suitable for those who lead a sedentary lifestyle and feel tightness in the back and hips, for athletes as a warm-up or recovery session, and for anyone who wants to maintain joint health in the long run. The difficulty level is intermediate: most exercises are accessible without special preparation, but require focus and body control.

  • Works large and small joints throughout the entire body
  • Improves posture and relieves muscle tension
  • Develops coordination and proprioception
  • Places no axial load on the spine
  • Suitable for morning activation and recovery workouts

Perform all movements smoothly, without jerking. Pay attention to your breathing and do not sacrifice range of motion for the sake of speed — joint gymnastics works precisely through movement quality, not intensity.

Warm up
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Lower back stretch with rotation
1
Level: 1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 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
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Cossack squat in a bent-over position
1
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R2
10
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
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
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
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 (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
Pushup on the hands in standing
7
Level: 2
R1
6
Pushup on the hands in standing
7
Level: 2
R2
6
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
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
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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