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140
Workout

Movement Without Restrictions

~11 min.
~132 kcal
⁉️ Comments

A feeling of stiffness in the body is one of the most common "side effects" of the modern lifestyle. Prolonged sitting at a desk, repetitive movements, and a lack of full-range joint work gradually limit our mobility. Muscles shorten, fascia becomes rigid, and joints lose their usual range of motion. This workout is designed specifically to restore freedom of movement to the body.

The "Movement Without Tension" program combines flexibility, mobility, and gentle strength exercises using FISIO functional straps. The straps allow you to control the load by adjusting your body angle, so each exercise can be precisely tailored to how you feel — moving within a comfortable range and gradually expanding it.

  • This workout is suitable for those with a sedentary lifestyle who want to restore their mobility;
  • for those returning to regular exercise after a break;
  • and for those who want to add an active recovery day to their weekly plan.

Perform the exercises smoothly, without jerking. Pay attention to your breathing: exhale during the effort, inhale on the return. Don't force the range of motion — your body will open up on its own if you don't rush it. Just one or two sessions per week is enough to notice a difference within a few weeks.

Warm up
Sumo squat
1
Level: 1
10
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Medium pull
1
Level: 1
12
Butterfly
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Hero pose
1
Level: 2
S1
5
Hero pose
1
Level: 2
S2
5
Main exercises
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
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
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
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
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
Butterfly
5
Level: 2
R1
10
Butterfly
5
Level: 2
R2
10
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Lunge with rotation
6
Level: 2
R1
5
Lunge with rotation
6
Level: 2
R2
5
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
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Cool down
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.

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