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10-Minute Mobility & Flexibility Routine

Good jjkkm

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bellamyhu3
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100 views1 page

10-Minute Mobility & Flexibility Routine

Good jjkkm

Uploaded by

bellamyhu3
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

■ 10-Minute Daily Mobility & Flexibility Routine

This routine can be done daily for flexibility, mobility, and injury prevention. Use the Dynamic
Mobility section before workouts and the Static Flexibility section after workouts or on rest days.

■ Part 1: Dynamic Mobility (Warm-Up Flow – 5 min)


Exercise Duration/Reps

Arm Circles (forward & backward) 30 sec each

Leg Swings (front-to-back, side-to-side) 10 reps each leg

Cat–Cow Stretch 6–8 reps

Hip Circles (open & close) 10 reps each side

Inchworms 6 reps

■ Part 2: Static Flexibility (Cool-Down Flow – 5 min)


Exercise Duration/Reps

Chest & Shoulder Stretch (hands on wall) 20 sec each side

Lat Stretch (child’s pose) 30 sec

Hip Flexor Stretch (deep lunge) 20 sec each side

Seated Hamstring Stretch 30 sec

Deep Squat Hold 1 min

Calf Stretch (wall/floor) 20 sec each side

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