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Morning · Full

Start the Day Full

Blood flow → stretch. Wake the lymph, open the hips, breathe low.

⏱ 15–20 min2 blocksNo equipment

Block 1 · Blood Flow

~8–10 min, flow continuously
Lymphatic Hops1
Lymphatic Hops
1–2 min
Tiny bounces, heels kiss floor
SquatMobility
Arm Waves2
Arm Waves
~1 min
Mobility
Body Waves3
Body Waves
30–60 s
CoreMobility
Arm Swings + Dead Arms4
Arm Swings + Dead Arms
30–60 s each
Let arms flop, shoulders loose
Mobility
Marches5
Marches
30–60 s
CoreMobility
Light Squats6
Light Squats
30–50 reps
Squat
Trunk Twists7
Trunk Twists
50–100 reps
CoreMobility
Box Breathing8
Box Breathing
4–6 breaths
4 in · 4 hold · 4 out · 4 hold
Core

Block 2 · Stretch

~8–10 min, slow
Cat-Cow1
Cat-Cow
8–10 reps
MobilityCore
World's Greatest Stretch2
World's Greatest Stretch
4–6 / side
Mobility
Thread the Needle3
Thread the Needle
4–6 / side
Mobility
90/90 Switches4
90/90 Switches
5 / side
Mobility
Cossack Squats5
Cossack Squats
5 / side
SquatMobility
Pigeon6
Pigeon
45–60 s / side
Mobility
Squat to Fold7
Squat to Fold
8–12 reps
SquatMobility
Floor Breathing8ref image: box-breathing
Floor Breathing
1 min
On your back, belly rises first
Core
Cues: loose knees · soft belly · long exhale.