Sign In
Menu
98
Workout

Ease of Movement

~8 min.
~96 kcal
⁉️ Comments

This workout is designed for those who want to move freely and effortlessly — whether in sports, work, or everyday life. The routine combines flexibility, coordination, and functional strength exercises so that your body feels alive, mobile, and in control.

You will work on the key areas that most commonly restrict freedom of movement: hips, back, shoulders, and core. Alternating between strength and mobility exercises helps not only to strengthen the muscles but also to release tension, improve posture, and restore normal range of motion in the joints.

Things to keep in mind:

  • Move smoothly, without jerking — especially in flexibility and rotation exercises.
  • Pay attention to your body position: a neutral spine is the foundation of safe suspension training.
  • If you feel restricted in your range of motion — don't force it; work within a comfortable range and gradually expand it.
  • This workout is suitable for adults with a basic level of fitness and for those returning to activity after a break.

12 exercises are arranged from simple to complex, alternating the muscle groups targeted — this gives muscles time to recover between sets while keeping concentration high from the first exercise to the last.

Warm up
Embryo
1
Level: 1
10 sec.
Long Torso Twist Stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
10
Lunges L
1
Level: 1
6
Rotation 1
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Main exercises
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
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
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
Cossack squat in a bent-over position
1
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R2
10
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

Comments

Start training