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
Shavasana (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 Double Knee Hug and Rock
Tips:
- 10 per side
- We are gently getting the spine used to the flexion position here
Exercise 3/17
10 Alternating Knee Hug
Tips:
- 10 per side
- As you pull the knee towards the chest, focus on also straightening the opposite leg
Exercise 4/17
10 DNS Ipsilateral 4-Month Reach
Tips:
- 10 per side
- Hands are in a diamond position with arms at a 45-degree angle
- Neck stays as long as possible
- Push away from the floor with forearms while keeping hips tucked under so that the glutes do not activate
- 10 reps per side
Exercise 5/17
10 DNS 4-Month Press Up
Tips:
- Focus on shutting off the lower back as in the last exercise
- Tuck tailbone and lift belly off the floor, bracing with the knees
- You want to be more weighted over the upper body, helping to utilize the shoulders to stabilize the core
Exercise 6/17
Child's Pose w/Rib Inhibition (0:30)
Tips:
- Keep butt connected to heels and knees wide
- As you compress one side of the rib cage, use your breath to focus on expanding the other side of the rib cage
Exercise 7/17
Child's Pose (0:30)
Tips:
- As both sides of the rib cage are now expanded, hold in the center with palms to the sky, lengthening the lats
Exercise 8/17
10 DNS 7-month Low Oblique Sit
Tips:
- Forearm is pressing through the floor at 45-degrees
- Knee and ankle stays on the floor throughout the movement, even as you rotate
- 10 per side
Exercise 9/17
10 DNS 7-month High Oblique Sit
Tips:
- Start in 90/90 or "shinbox"
- Push through the floor with a strong core, finding the glutes
- 10 per side
Exercise 10/17
12 Respiratory Cat Cow
Tips:
- Exhale on "cow," trying to let all the air out
- Inhale on "cat"
- With every rep, think about gaining more connection - top of the head reaching to the tailbone in each position
- Stay stacked with shoulders over your elbows over your wrists
Exercise 11/17
12 Knees Elevated Cat Cow
Tips:
- Lift knees a few inches off the floor, keeping the butt down
- Push away from the floor with the palms
Exercise 12/17
10 All Four Contralateral Reach
Tips:
- In a bear position, press away from the floor and tuck the hips under. Knees are only about an inch off the floor.
- From there, you will be stepping forward once and then returning to the starting position. That's one rep.
- 10 per side
Exercise 13/17
High Bear (0:30)
Tips:
- Stack shoulders over elbows over wrists
- Hold for 30 seconds
Exercise 14/17
Contralateral High Bear (0:20)
Tips:
- Shoulders stay stacked over elbows over wrists
- Keep the hand on the floor actively pressing
- Hold for 20 seconds per side
Exercise 15/16
5 All Four - High Bear - Deep Squat
Tips:
- Take your time through each of these positions!
Exercise 16/17
Standing - Eyes Closed (1:00)
Tips:
- Shoulders down, breathing into the ribcage
- This is a "check-in." How does your body feel different from when we started?
- Repeat for one minute
Exercise 17/17
Shavasana (2:00)
Tips:
- Focus on deep, diaphragmatic breathing, letting your ribcage expand and releasing the pelvic floor as you inhale.
- Aim to relax the entire body