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Morning · Rushed

5-Minute Wake-Up

When there's no time: move fluid, then breathe.

⏱ 5 min5 movesNo equipment

The 5-Minute Flow

~1 min each, no breaks
Lymphatic Hops1
Lymphatic Hops
~1 min
SquatMobility
Arm Waves2
Arm Waves
~1 min
Mobility
Body Waves3
Body Waves
~1 min
CoreMobility
Marches4
Marches
~1 min
CoreMobility
Box Breathing5
Box Breathing
4 breaths
Core

Optional · Zagla Micro-Flow

swap in when you want variety

Same 5 minutes, different flavor.

Hops1
Hops
~1 min
SquatMobility
Body Waves + Squat2
Body Waves + Squat
~1 min
Wave down into a squat, wave up
SquatCoreMobility
Golf Swings3ref image: trunk-twists
Golf Swings
~1 min
Rotate through hips, arms follow
CoreMobility
Ballerina Squats4ref image: light-squats
Ballerina Squats
~1 min
Heels up, knees out, tall spine
SquatMobility
Cues: loose knees · soft belly · long exhale.