Скачать или смотреть 20 Min CALISTHENICS Mobility and Flexibility Workout

20 Min CALISTHENICS Mobility and Flexibility Workout – this routine focuses on improving shoulder mobility, hip mobility and hamstring flexibility to support your strength training and skill work at home.

In calisthenics, mobility is just as important as strength. If you want to work towards skills like handstands, L-sits, planche progressions or deeper squats, you need the flexibility and joint control to get there safely. Good mobility not only improves your range of motion, it also helps prevent injuries and keeps your training sustainable long term.

This 20 minute session is designed to open up tight shoulders, hips and hamstrings while building active flexibility and control.

If some exercises feel challenging or your range is limited, don’t worry. Stay consistent and focus on quality movement. With regular practice, you will see progress.

You only need a mat for today’s workout.

Timer & Structure
• 45 seconds work
• 15 seconds rest
• No equipment
• Follow along format

Workout Breakdown
00:00 Intro
00:37 Eagle Arms
1:32 Horse Stance Spine Rotation
2:32 Squat with Knee Tap
3:32 Lunge to Forward Fold (L/R)
5:32 Pigeon Rocks (L/R)
7:32 Deep Squat Chest Opener
8:32 90/90 Switch Hip Opener
9:32 Hip 90 Hold Lifts (L/R)
11:32 Frog Lift Offs
12:32 Rocking Frog Stretch
13:32 Pancake Lifts
14:32 Squat to Straddle
15:32 Scorpion Stretch
16:32 Prone Swimmers
17:32 Lying Pass Throughs
18:32 Arm Circles Behind Back (Back & Forth)
19:32 Forward Fold to Knee Drop Back Stretch

Add this mobility routine to your weekly training schedule alongside your strength workouts. Your body will thank you.

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🔥 Pair it with:
👉 Warm Up:    • 12 Minutes FULL BODY WARM UP ROUTINE! Do t...  
👉 Cool Down / Stretch:    • Full Body Cool Down | 20 Min Stretch for R...  

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⚠️ Disclaimer:
Please consult a medical professional before beginning this or any other exercise program. Remember to listen to your body, focus on maintaining good form, and avoid any movements that cause discomfort or pain. Modify or skip exercises as needed, especially if you're new to bodyweight training. Stay hydrated, take breaks if necessary, and always prioritize safety! @lucybraunschweig is not liable for any injuries or health issues that may occur from this workout.