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Whiteboard with the workout Evening Flow

Evening Flow

13 minBlocksMobility

Rhythm Each exercise 30 s – 1 min straight, 5 s rest in between

Equipment

  • Bodyweight

Videos

Follow-along

Follow-along: I train with you in real time. Timer video: just the rhythm with audio cues. Videos are only linked – YouTube loads only when you click.

The exercises

  1. 1. Hip Lift (Left)

    Bodyweight

    In a 90/90 seat, pull the front leg in close to the hip and rotate the hips up over that leg until they are above the knee. Variation: plant the back leg in front.

    • Posterior chain
    • One side at a time
    • Rotation
    More on this exercise – Hip Lift (Left)

  2. 2. Hip Lift (Right)

    Bodyweight

    In a 90/90 seat, pull the front leg in close to the hip and rotate the hips up over that leg until they are above the knee. Variation: plant the back leg in front.

    • Posterior chain
    • One side at a time
    • Rotation
    More on this exercise – Hip Lift (Right)

  3. 3. Hip Lift + Step (Left)

    Bodyweight

    Like the hip lift from the 90/90 seat – at the top, also step the leg forward to plant it, then lay it back down behind you.

    • Posterior chain
    • One side at a time
    • Rotation
    More on this exercise – Hip Lift + Step (Left)

  4. 4. Hip Lift + Step (Right)

    Bodyweight

    Like the hip lift from the 90/90 seat – at the top, also step the leg forward to plant it, then lay it back down behind you.

    • Posterior chain
    • One side at a time
    • Rotation
    More on this exercise – Hip Lift + Step (Right)

  5. 5. 90/90 Hip Twist

    Bodyweight

    In a 90/90 seat, turn the knees from one side to the other – hips rotate internally and externally, torso stays tall.

    • Posterior chain
    • Rotation
    More on this exercise – 90/90 Hip Twist

  6. 6. Runner's Stretch to Low Lunge (Left)

    Bodyweight

    Deep lunge with the back knee on the floor, hips sink forward and down – stretches the hip flexor of the back leg.

    • Lower body
    More on this exercise – Runner's Stretch to Low Lunge (Left)

  7. 7. Runner's Stretch to Low Lunge (Right)

    Bodyweight

    Deep lunge with the back knee on the floor, hips sink forward and down – stretches the hip flexor of the back leg.

    • Lower body
    More on this exercise – Runner's Stretch to Low Lunge (Right)

  8. 8. Dancer's Knee Stand

    Bodyweight

    Kneeling tall, alternately reach one arm far back to the right and left, turning into a deep backbend.

    • Lower body
    • Rotation
    More on this exercise – Dancer's Knee Stand

  9. 9. World's Greatest Stretch (Left)

    Bodyweight

    From a deep lunge, drop the elbow inside the front foot, then rotate the arm up to the ceiling – opens hips, hamstrings and thoracic spine in one go.

    • Lower body
    More on this exercise – World's Greatest Stretch (Left)

  10. 10. World's Greatest Stretch (Right)

    Bodyweight

    From a deep lunge, drop the elbow inside the front foot, then rotate the arm up to the ceiling – opens hips, hamstrings and thoracic spine in one go.

    • Lower body
    More on this exercise – World's Greatest Stretch (Right)

  11. 11. Sprawl to Down Dog

    Bodyweight

    Flow between down dog (hips high, heels towards the floor) and up dog (chest forward and up, hips low).

    • Core
    More on this exercise – Sprawl to Down Dog

  12. 12. Rolls

    Bodyweight

    Roll back and forth on your back, rounded like a ball – backwards only until just before the neck, then forward again. Massages the back muscles.

    • Core
    More on this exercise – Rolls

  13. 13. Kneeling Heart Opener

    Bodyweight

    Kneeling, open the chest forward and up while pushing the hips forward – stretches chest, shoulders and hip flexors.

    • Upper body
    More on this exercise – Kneeling Heart Opener

  14. 14. Chest Rotation

    Bodyweight

    Keep the pelvis still and turn only the rib cage left and right – mobilises the thoracic spine.

    • Core
    • Rotation
    More on this exercise – Chest Rotation

  15. 15. Shoulder Circles

    Bodyweight

    Move the shoulders slowly in big circles forward and back, arms hanging loose.

    • Upper body
    More on this exercise – Shoulder Circles

  16. 16. Neck Left-Right

    Bodyweight

    Move the head slowly and without pressure – side to side, forward and back, diagonally; only as far as feels good.

    • Upper body
    • Rotation
    More on this exercise – Neck Left-Right

  17. 17. Neck Diagonals

    Bodyweight

    Move the head slowly and without pressure – side to side, forward and back, diagonally; only as far as feels good.

    • Upper body
    • Rotation
    More on this exercise – Neck Diagonals

  18. 18. Neck Dancing

    Bodyweight

    Move the head slowly and without pressure – side to side, forward and back, diagonally; only as far as feels good.

    • Upper body
    • Rotation
    More on this exercise – Neck Dancing

  19. 19. Neck Front-Back

    Bodyweight

    Move the head slowly and without pressure – side to side, forward and back, diagonally; only as far as feels good.

    • Upper body
    • Rotation
    More on this exercise – Neck Front-Back

Train at your own pace and listen to your body – stop right away if anything hurts. Every exercise can be made easier or harder.