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150
Workout

Recovery and Resources

~11 min.
~132 kcal
⁉️ Comments

This workout is designed for those days when your body is not asking for rest, but for gentle movement. The FISIO functional loop recovery circuit combines flexibility exercises, light strength work, and breath control — all of which help release accumulated tension, improve joint mobility, and restore a feeling of lightness in the body.

Who this workout is for: those who have just completed an intensive training cycle, are experiencing general fatigue, or want to have an active rest day without losing their fitness. Suitable for adults of any fitness level — the intermediate difficulty level allows you to adjust the load to match how you feel right now.

  • Alternating load zones: back, legs, shoulders, core — no single muscle group is overloaded.
  • Emphasis on movement quality rather than speed and number of repetitions.
  • Flexibility and mobility exercises are built right into the circuit — no need to spend extra time stretching.

Move smoothly, pay attention to your breathing, and do not force your range of motion. The main goal of this workout is to replenish your resources, not deplete them.

Warm up
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.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Main exercises
Round 1
Forward fold
1
Level: 3
R1
10 sec.
Hammock - Dolphin
1
Level: 2
R1
5
Y - Abduction
6
Level: 2
R1
10
Hero pose
1
Level: 2
R1
5
Back extension
5
Level: 3
R1
10
Butterfly
5
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R1
10
Squats with external rotation
7
Level: 2
R1
12
Golf
1
Level: 2
R1
6
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Forearm flexion
4
Level: 2
R1
12
Overhead Forearm extension
5
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R1
12
Rotation with load
6
Level: 2
R1
10
I slide
9
Level: 2
R1
8
Rotation 2
1
Level: 2
R1
8
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Round 2
Forward fold
1
Level: 3
R1
10 sec.
Hammock - Dolphin
1
Level: 2
R1
5
Y - Abduction
6
Level: 2
R1
10
Hero pose
1
Level: 2
R1
5
Back extension
5
Level: 3
R1
10
Butterfly
5
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R1
10
Squats with external rotation
7
Level: 2
R1
12
Golf
1
Level: 2
R1
6
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Forearm flexion
4
Level: 2
R1
12
Overhead Forearm extension
5
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R1
12
Rotation with load
6
Level: 2
R1
10
I slide
9
Level: 2
R1
8
Rotation 2
1
Level: 2
R1
8
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
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
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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