Mobility Workout

Foam Roller Recovery Session

Mobility12:30

A 15-minute foam roller recovery session that systematically works through every major muscle group. Starting from the bottom up: calves, hamstrings, quads, IT bands, glutes, upper back, and lats — spending 45-60 seconds per side on each area. Foam rolling (self-myofascial release) breaks up adhesions in your fascia, increases blood flow to the tissue, and restores range of motion that tightens from training. The systematic approach ensures you don't miss any area. Do this on rest days, after workouts, or even while watching TV. Regular foam rolling has been shown to reduce DOMS, improve flexibility, and enhance recovery between training sessions.

Workout Breakdown

Foam Roller Recovery

Foam Roll Calves Right1:00

Foam Roll Calves Left1:00

Foam Roll Hamstrings Right1:00

Foam Roll Hamstrings Left1:00

Foam Roll Quads Right1:00

Foam Roll Quads Left1:00

Foam Roll IT Band Right0:45

Foam Roll IT Band Left0:45

Foam Roll Glutes Right0:45

Foam Roll Glutes Left0:45

Foam Roll Upper Back1:00

Foam Roll Lats Right0:45

Foam Roll Lats Left0:45

Foam Roll Hip Flexors Right0:30

Foam Roll Hip Flexors Left0:30

More Mobility Workouts

The Original 34 Mat Exercises from Joseph Pilates

Mobility

The complete sequence of 34 exercises from Joseph Pilates' original mat work, as outlined in Return to Life Through Contrology. This is the foundational Pilates mat routine — each exercise flows into the next, building core strength, flexibility, and body control. Follow along with each movement at your own pace. Suitable for intermediate to advanced practitioners; beginners should work with a qualified instructor to learn modifications.

Upper Body Stretch Routine

Mobility8:30

A beginner-level mobility workout designed to be completed in 10 min. Neck tilts 30s/side → shoulder circles 45s → cross body stretch 30s/side → overhead tricep 30s/side → chest opener 45s → lat stretch 30s/side → wrist stretches 60s → child's pose reach 60s → eagle arms 30s/side. Follow the guided timer through each step — press play and let the timer tell you what to do and when. No guesswork needed.

Thoracic Spine Mobility Routine

Mobility9:00

A intermediate-level mobility workout designed to be completed in 10 min. Cat-cow 60s → thread the needle 45s/side → open book 45s/side → foam roller extension 60s → wall angels 60s → prone Y-T-W raises 30s each → seated rotation 45s/side. Follow the guided timer through each step — press play and let the timer tell you what to do and when. No guesswork needed.

View all mobility timers →