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 Self-Paced
- Perform for 1 Lap
Exercise 1/17
Stand with Eyes Closed (1:00)
Tips:
- Focus on deep, diaphragmatic breathing, letting your ribcage expand and releasing the pelvic floor as you inhale.
- Aim to relax the entire body
Exercise 2/17
10 All Four Spinal Waves
Tips:
- Try as best you can to move vertebrae by vertebrae. If you feel a section moving in "chunks," slow down and really visualize each piece moving separately.
- 10 per side
Exercise 3/17
6 All Four Shoulder CARs
Tips:
- Challenge your reach throughout the entire movement to get the most out of this exercise
- 6 each side and way
Exercise 4/17
All Four Adductor Stretch (0:30)
Tips:
- Hold for 30 seconds per side
Exercise 5/17
All Four Abductor Lift Offs (5x3 seconds)
Tips:
- Keep knees underneath hips. Inhale on the way up as you hold, exhale on the way down.
- Perform 5 reps per side, holding at the top for 3 seconds with each rep
Exercise 6/17
8 Supine Shoulder Flexion
Tips:
- Draw as big of a half circle as possible throughout the movement
- 8 each way
Exercise 7/17
Supine Bi-Lateral Shoulder Flexion (0:30)
Tips:
- Actively reach through ground
- Hold for 30 seconds
Exercise 8/17
Supine Hip CARs (5 each)
Tips:
- CAR = Controlled Articular Rotation
- Avoid rotating or rolling body to either side throughout the movement
- 5 per side
Exercise 10/17
Lateral Lunge ISO Hold (0:20)
Tips:
- When you lunge, hip, knee, and ankle are in a line
- Hold for 20 seconds per side
Exercise 12/17
8 Alternating Curtsy Lunge
Tips:
- Think about keeping the front shin vertical, without stepping too far to the side with the back leg
- If you're able, aim for the back knee to be just on the outside of the front heel (see video)
- 8 per side
Exercise 14/17
Supine Single Leg Knee to Belly (1:00)
Tips:
- Keep the opposite leg extended as you pull the knee to the belly
- Hold for 1 minute per side
Exercise 15/16
8 Sidelying Thoracic Rotation
Tips:
- Actively reaching is the key here. Draw as big of a circle as you can!
- 8 circles each side and way
Exercise 16/17
Happy Baby Pose (1:00)
Tips:
- Relax into this position, gradually feeling a deeper stretch
Exercise 17/17
Shavasana (5:00)
Tips:
- Do a final "check in" with your body. What feels different from when you started?
- Aim to relax the entire body