Mobility and Recovery
about 25 minWrist preparation
Warm-up
2 × 10–15 reps
Band shoulder dislocate
Warm-up
2 × 10–15 reps
Deep squat hold
Warm-up
3 × 45 s hold
Dead hang
Warm-up
2 × 30 s hold
Arch hold
Accessory
2 × 20 s hold
Deep squat hold
Two short sessions per week for joint health and recovery. Use it next to any program.
Everyone.
No prerequisites.
Not needed.
Complete 7 of 8 sessions.
Every session, exercise and target. Log it in the app to track your progress.
Wrist preparation
Warm-up
2 × 10–15 reps
Band shoulder dislocate
Warm-up
2 × 10–15 reps
Deep squat hold
Warm-up
3 × 45 s hold
Dead hang
Warm-up
2 × 30 s hold
Arch hold
Accessory
2 × 20 s hold
Deep squat hold
Cool-down
1 × 60 s hold
Wrist preparation
Warm-up
2 × 10–15 reps
Band shoulder dislocate
Warm-up
2 × 10–15 reps
Deep squat hold
Warm-up
3 × 45 s hold
Dead hang
Warm-up
2 × 30 s hold
Arch hold
Accessory
2 × 20 s hold
Deep squat hold
Cool-down
1 × 60 s hold
Wrist preparation
Warm-up
2 × 10–15 reps
Band shoulder dislocate
Warm-up
2 × 10–15 reps
Deep squat hold
Warm-up
3 × 45 s hold
Dead hang
Warm-up
2 × 30 s hold
Arch hold
Accessory
2 × 20 s hold
Deep squat hold
Cool-down
1 × 60 s hold
Wrist preparation
Warm-up
2 × 10–15 reps
Band shoulder dislocate
Warm-up
2 × 10–15 reps
Deep squat hold
Warm-up
3 × 45 s hold
Dead hang
Warm-up
2 × 30 s hold
Arch hold
Accessory
2 × 20 s hold
Deep squat hold
Cool-down
1 × 60 s hold
Wrist preparation
Warm-up
2 × 10–15 reps
Band shoulder dislocate
Warm-up
2 × 10–15 reps
Deep squat hold
Warm-up
3 × 45 s hold
Dead hang
Warm-up
2 × 30 s hold
Arch hold
Accessory
2 × 20 s hold
Deep squat hold
Cool-down
1 × 60 s hold
Wrist preparation
Warm-up
2 × 10–15 reps
Band shoulder dislocate
Warm-up
2 × 10–15 reps
Deep squat hold
Warm-up
3 × 45 s hold
Dead hang
Warm-up
2 × 30 s hold
Arch hold
Accessory
2 × 20 s hold
Deep squat hold
Cool-down
1 × 60 s hold
Wrist preparation
Warm-up
2 × 10–15 reps
Band shoulder dislocate
Warm-up
2 × 10–15 reps
Deep squat hold
Warm-up
3 × 45 s hold
Dead hang
Warm-up
2 × 30 s hold
Arch hold
Accessory
2 × 20 s hold
Deep squat hold
Cool-down
1 × 60 s hold
Wrist preparation
Warm-up
2 × 10–15 reps
Band shoulder dislocate
Warm-up
2 × 10–15 reps
Deep squat hold
Warm-up
3 × 45 s hold
Dead hang
Warm-up
2 × 30 s hold
Arch hold
Accessory
2 × 20 s hold
Deep squat hold
Cool-down
1 × 60 s hold