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Workouts / Мобильность и гибкость
120
Workout

Joint gymnastics for the whole body

~50 min.
~600 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
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
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
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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