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 1/12
Stand with Eyes Closed (1:00)
Tips:
- We begin with a "check in." This is not to correct anything, but simply to gather information.
- Aim to relax the entire body, observe, and breathe deeply
Exercise 2/12
Wall Quad Stretch - Belly Focus (1:00)
Tips:
- Try to stay vertical so that the belly of the quad can fully stretch
- Hold for 1 minute
Exercise 3/12
Wall Quad Stretch - Psoas Focus (1:00)
Tips:
- Hold for 1 minute
Exercise 4/12
8 Wall Quad Stretch w/Rotation
Tips:
- 8 per side
Exercise 5/12
Wall Pec Stretch - Low, Parallel, High (0:30)
Tips:
- 30 seconds at each angle
Exercise 7/12
Wall Supine Straddle (1:00)
Tips:
- Let gravity pull the legs down. No need to force here.
- Hold for 1 minute
Exercise 8/12
Wall Supine Butterfly (1:00)
Tips:
- You may gently press knees out, but only at about 70% tension. You should naturally feel a deeper stretch as time passes.
- Hold for 1 minute
Exercise 9/12
Wall Supine Glute Stretch (1:00)
Tips:
- Hold for 1 minute per side
Exercise 10/12
Wall Sidelying Thoracic Rotation (1:00)
Tips:
- Hold for 1 minute per side
Exercise 12/12
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