Workout

ROMWOD — Range of Motion

20 minutes, timed and counted for you

A coach-voice timer counts every rep and calls every rest.

Free · No signup to try

Athletic Flexibility

ROMWOD (Range of Motion Workout of the Day) — a daily mobility program from 2015, now used by hundreds of thousands of athletes worldwide. Based on Yin Yoga pri…

beginner~20 minYoga mat

#mobility#ROMWOD#flexibility#squat depth#recovery#athlete#daily

Workouts

BREATHE IN

Box Breathing Activation

nasal only: 4 in — 4 hold — 4 out — 4 hold × 5 rounds

SQUAT PREP

Deep Squat Hold

use breath to sink deeper each exhale — heels down if possible

Pigeon Right (athlete style)

hip square, breathe into the back hip

Pigeon Left

match the depth of right side

Sumo Squat Hold

wide stance, elbows press knees, breathe

OVERHEAD PREP

Thoracic Bridge

seated, hands behind, lift hips, arch through mid-back × 10

Thread the Needle (both sides)

30 sec each — thoracic rotation

Wall Lat Stretch

one arm on wall, walk hand up, lean into armpit × 5 each

POSTERIOR CHAIN

Seated Forward Fold

legs straight, breathe — let hamstrings release

Supine Happy Baby

hold feet, rock — open hip flexors and inner thighs

Supine Spinal Twist (each side)

30 sec each — decompress the lumbar spine

Savasana

3 box breaths, then release all control — just be