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Workouts / Женское здоровье и гормональный баланс
106
Workout

Harmony of the Cycle: Gentle Practice

~43 min.
~516 kcal
⁉️ Comments

This workout is designed for days when your body is asking for attention, not intensity. The gentle practice "Cycle Harmony" combines smooth strength elements, flexibility exercises, and mindful movement — all with the help of FISIO functional loops, which allow you to fine-tune the load and move through a full range of motion without the risk of overexertion.

Who this workout is for:

  • Those who want to stay active during recovery periods or sensitive phases of their cycle.
  • Those looking for an alternative to complete rest — movement without stress on the body.
  • Anyone working on mobility, posture, and body awareness.

The workout includes 12 exercises: it begins with a gentle opening of the back and hips, transitions to smooth strength elements for the core, arms, and legs, and finishes with stabilization work. FISIO loops serve here as support and a control tool — you decide how deeply to enter each movement. Perform each exercise at a calm pace, paying attention to your breathing and sensations — that is the essence of gentle practice.

Warm up
Squats (wide feet position)
1
Level: 2
15
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Back extension
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Main exercises
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
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
Cossack squat in a bent-over position
1
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
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
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
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.

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