Sign In
Menu
Workouts / Мобильность и гибкость
486
Workout

Freedom of movement: mobility

~2 h. 26 min.
~1752 kcal
⁉️ Comments

Mobility is not just flexibility. It is the ability to control your body through its full range of motion: maintaining balance in non-standard positions, transitioning between movements without losing technique, and working under load where others have already lost control. That is exactly what this workout is about.

The format is a hard-level circuit training session. You will work through all 20 exercises in sequence, alternating the load across different body zones: legs, back, shoulders, core, and arms. This alternation allows you to train intensively without overloading any single muscle group consecutively, keeping your heart rate at a working level throughout the entire circuit.

The workout develops several qualities at once:

  • Mobility in the hip joints and spine
  • Coordination and stabilization in multi-joint movements
  • Body control in rotational and asymmetrical patterns
  • Functional strength through a full range of motion

What to keep in mind: in every exercise, control is what matters, not speed. Take your time — work through the range of motion mindfully. If you feel your technique starting to break down, take a pause: mobility develops through the quality of repetitions, not the quantity.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
W extension
1
Level: 1
8
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Squats
5
Level: 3
R1
20
Y - Abduction
8
Level: 3
R1
10
Lunge with rotation
7
Level: 3
R1
5
Butterfly
7
Level: 3
R1
10
Squats with external rotation
8
Level: 3
R1
12
I - Abduction
8
Level: 3
R1
10
Side lunge
6
Level: 3
R1
12
Y-T-I adduction
8
Level: 3
R1
4
Back extension
7
Level: 4
R1
10
Side lunge leg in the hinge
9
Level: 4
R1
12
T - Abduction
7
Level: 3
R1
10
Rotation with load
8
Level: 3
R1
10
Overhead squats
8
Level: 3
R1
12
Plank with rotation
8
Level: 4
R1
40 sec.
Front jump squats
10
Level: 4
R1
15
Forward fold
1
Level: 5
R1
10 sec.
Pistol
8
Level: 4
R1
10
Sprinter start
10
Level: 4
R1
10
Mountain Climber
9
Level: 3
R1
8
pistol single arm
10
Level: 5
S1
10
pistol single arm
10
Level: 5
S2
10
Round 2
Squats
5
Level: 3
R1
20
Y - Abduction
8
Level: 3
R1
10
Lunge with rotation
7
Level: 3
R1
5
Butterfly
7
Level: 3
R1
10
Squats with external rotation
8
Level: 3
R1
12
I - Abduction
8
Level: 3
R1
10
Side lunge
6
Level: 3
R1
12
Y-T-I adduction
8
Level: 3
R1
4
Back extension
7
Level: 4
R1
10
Side lunge leg in the hinge
9
Level: 4
R1
12
T - Abduction
7
Level: 3
R1
10
Rotation with load
8
Level: 3
R1
10
Overhead squats
8
Level: 3
R1
12
Plank with rotation
8
Level: 4
R1
40 sec.
Front jump squats
10
Level: 4
R1
15
Forward fold
1
Level: 5
R1
10 sec.
Pistol
8
Level: 4
R1
10
Sprinter start
10
Level: 4
R1
10
Mountain Climber
9
Level: 3
R1
8
pistol single arm
10
Level: 5
S1
10
pistol single arm
10
Level: 5
S2
10
Round 3
Squats
5
Level: 3
R1
20
Y - Abduction
8
Level: 3
R1
10
Lunge with rotation
7
Level: 3
R1
5
Butterfly
7
Level: 3
R1
10
Squats with external rotation
8
Level: 3
R1
12
I - Abduction
8
Level: 3
R1
10
Side lunge
6
Level: 3
R1
12
Y-T-I adduction
8
Level: 3
R1
4
Back extension
7
Level: 4
R1
10
Side lunge leg in the hinge
9
Level: 4
R1
12
T - Abduction
7
Level: 3
R1
10
Rotation with load
8
Level: 3
R1
10
Overhead squats
8
Level: 3
R1
12
Plank with rotation
8
Level: 4
R1
40 sec.
Front jump squats
10
Level: 4
R1
15
Forward fold
1
Level: 5
R1
10 sec.
Pistol
8
Level: 4
R1
10
Sprinter start
10
Level: 4
R1
10
Mountain Climber
9
Level: 3
R1
8
pistol single arm
10
Level: 5
S1
10
pistol single arm
10
Level: 5
S2
10
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.

Comments

Start training