Guide
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Understand the idea behind this workout.
WF-08 / Mobility and stretching
Timed Mobility and Stretch Routine
Six timed mobility movements with short transitions in a gentle six-minute sequence.
Before you start
Who this workout is for.
For someone who prefers a lower-intensity, timed movement routine. This is general exercise content, not treatment for pain or injury.
A 15-second Get Ready step, six 45-second movements and five 15-second transitions total exactly 6 minutes.
The complete routine
Follow it step by step.
Use the sequence below as a complete workout. Rest and transition steps are included where they affect the timing.
Once
Get ready
- Get Ready15 seconds
Once
Timed mobility sequence
Move comfortably for 45 seconds, then take 15 seconds to change position. The final movement has no transition afterward.
- Arm Circles45 seconds
Move gently in a comfortable range.
- Rest / transition15 seconds
- Torso Twists45 seconds
Turn slowly without forcing the movement.
- Rest / transition15 seconds
- Hip Hinge45 seconds
- Rest / transition15 seconds
- Side Reach45 seconds
- Rest / transition15 seconds
- Standing Hamstring Stretch45 seconds
- Rest / transition15 seconds
- Deep Squat Hold45 seconds
Use a comfortable depth and hold a support if useful.
Make it work for you
Useful instructions, no guesswork.
Tip 01
Stay in a comfortable range of motion.
Tip 02
Use a chair or wall for balance if useful.
Tip 03
Slow the movement or stop a step that does not feel right for you.
Run it in CrazyFit
Let the app handle the sequence.
CrazyFit can sequence the timed movements and transitions, show each step in Simple View and use voice cues so you do not need to keep watching the phone.
You can follow this routine manually, or build it in CrazyFit and let the app guide the steps.
Try this workout on Google Play
Ready when you are
Your workout, your way.
CrazyFit helps you build, run and track routines like this one.
Try CrazyFit on Google Play