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Workout

Mobility and Strength for Joints

~1 h. 12 min.
~864 kcal
⁉️ Comments

Joints are not just the body's "hinges." They are living structures that require regular movement to stay healthy: synovial fluid is produced only under load, ligaments are strengthened through controlled stretching, and stabilizing muscles engage precisely when you move through a full range of motion. Without this comes stiffness, clicking, pain with sudden movements, and an increased risk of injury even in everyday situations.

This circuit combines two principles that are often separated into different workouts: mobility and strength. Here you are not just stretching — you are stretching under load. Not just building strength — but building it through a full, functional range of motion. This approach gives joints exactly what they need: mobility with control.

The workout is designed for an intermediate fitness level and covers all the main areas: hips and hip joints, shoulder girdle, spine, knees, and ankles. FISIO suspension straps allow you to smoothly adjust the load by changing your body angle — making each exercise both accessible and sufficiently challenging.

  • Perform the exercises in sequence, resting between them as needed.
  • Focus on movement quality rather than speed: joint-focused work calls for mindfulness.
  • If you feel discomfort in a joint during any exercise, reduce the range of motion or adjust your body angle.

Warm up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Round 1
Sumo squat
1
Level: 2
R1
10
Rotation 2
1
Level: 2
R1
8
Hero pose
1
Level: 2
R1
5
Y - Abduction
6
Level: 2
R1
10
Squats with external rotation
7
Level: 2
R1
12
Single leg hip hinge
1
Level: 2
R1
5
Butterfly
5
Level: 2
R1
10
Balanced Side Lunge
6
Level: 2
R1
12
Back extension
5
Level: 3
R1
10
Golf
1
Level: 2
R1
6
Rotation with load
6
Level: 2
R1
10
Reverse plank leg abduction
5
Level: 2
R1
12
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Cossack squat in a bent-over position
1
Level: 2
R1
10
A - Abduction
5
Level: 2
R1
10
Round 2
Sumo squat
1
Level: 2
R1
10
Rotation 2
1
Level: 2
R1
8
Hero pose
1
Level: 2
R1
5
Y - Abduction
6
Level: 2
R1
10
Squats with external rotation
7
Level: 2
R1
12
Single leg hip hinge
1
Level: 2
R1
5
Butterfly
5
Level: 2
R1
10
Balanced Side Lunge
6
Level: 2
R1
12
Back extension
5
Level: 3
R1
10
Golf
1
Level: 2
R1
6
Rotation with load
6
Level: 2
R1
10
Reverse plank leg abduction
5
Level: 2
R1
12
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Cossack squat in a bent-over position
1
Level: 2
R1
10
A - Abduction
5
Level: 2
R1
10
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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