Equipment Required
Yoga Mat
Yoga Block (Optional)
Zone 2 Cardio
Please complete 20 minutes of Zone 2 Cardio before your mobility training.
What is Zone 2 Cardio?
Zone 2 cardio training is low to moderate intensity aerobic exercise—like a brisk walk, light jog, or steady cycling—that keeps your heart rate in a range where you can still hold a conversation, 60-70% of your maximum heart rate. We do it to build endurance, improve heart health, and support fat metabolism without overtaxing the body. It’s a foundational tool for sustainable fitness and recovery that complements strength training beautifully.
It’s not necessary to track your heart rate, but if you would like to here is how you will do it.
Start with this formula:
220 – your age = estimated max heart rate
Then calculate 60–70% of that number
This is your Zone 2 range.
However, if you are working up a light sweat and still able to hold a conversation, you are probably in Zone 2!
Mobility Flow Circuit 1
- Perform for 2 Laps
Exercise 1/16
Reverse Lunge w/OH Reach
Tips:
- You can keep the knee on the floor for the lunge or slightly elevated
- If knee is on the floor, think about driving the knee into the floor to activate hamstring and glute
- 8 per side
Exercise 2/16
10 Plank to DownDog
Tips:
- Push palms into the floor to clear space between the shoulder blades
- In the downdog position, press heels down into the floor
Exercise 3/16
Cat ISO Hold (1:00)
Tips:
- Think of reaching the tailbone to the top of the head, keeping shoulders stacked over elbows over wrists
- Think of reaching the tailbone to the top of the head, keeping shoulders stacked over elbows over wrists
- Hold for 1 minute
Exercise 4/16
6 Reverse Lunge w/Rotation to Knee Hug
Tips:
- As you rise from the lunge, think about driving the standing leg into the floor as you raise the knee of the opposite leg.
- 6 per side
Exercise 5/16
10 Plank to UpDog on your laces
Tips:
- On updog, think of hips going towards the wrists
- 10 reps
Exercise 6/16
10 Single Leg Hip Bridge
Tips:
- Instead of focusing on lifting the hips up, think of driving the knee forward to activate the glute-hamstring complex
- 10 reps per side
Exercise 7/16
8 Alternating Lateral Lunge
Tips:
- As you lunge, you want hip, knee, and ankle in line
- 8 reps per side
Exercise 10/16
10 Standing Hip Hinge
Tips:
- As you lower, think of your butt going to the back wall. For every inch you go down, you also go an inch backwards
- Keep the same space between your rib cage and pelvis
Exercise 11/16
10 DownDog Elevation/Depression
Tips:
- As you push away from the floor, shoulder blades go up and out. As you lower, they return in.
Exercise 12/16
Tall Side Plank w/Rib Inhibition (10 breaths)
Tips:
- This is not a traditional side plank. Push away from the floor to inhibit the side of the rib cage closest to the floor, expanding the top side.
- 10 breaths per side
Exercise 13/16
8 Kneeling Alternating Swimmers
Tips:
- Before you reach, pull the elbows back and keep them lifted throughout the movement
- 8 reps per side
Exercise 14/16
T-Balance (0:30)
Tips:
- Top of head and foot are reaching long in opposite directions
- Core is engaged, and you should feel hamstring and glutes activated
- Hold for 30 seconds per side
Exercise 15/16
10 Respiratory Squat - Inhale Down, Exhale Up
Tips:
- As you lower, release the pelvic floor, then engage as you push through the floor to come up
Exercise 16/16
20 Shinbox
Tips:
- 20 reps per side
- After you complete this exercise, don't forget to repeat the entire circuit!
Exercise 2/2
Shavasana (5:00)
Tips:
- Rest for 5 minutes