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!
Exercise 1/14
Stand, Eyes Closed (1:00)
Tips:
- Breathe deeply in through the nose and out through the mouth
Exercise 2/14
Shinbox ISO Hold (0:30 Each)
Tips:
- Both legs are in a 90-degree position
Exercise 3/14
10 Shinbox Rotation
Tips:
- Heels stay planted on the ground
- 10 reps per side
Exercise 4/14
10 All Four Modified Pigeon
Tips:
- Sink into this stretch to feel it in your glutes!
Exercise 5/14
Pigeon (1:00 Each)
Tips:
- Keep back knee facing towards ground
- Use yoga block to support under the glute if this is too intense
Exercise 6/14
Modified Double Pigeon (2:00 Each)
Tips:
- Lengthen the spine as you reach forward, focusing especially on making your lower back long
Exercise 7/14
Wall Quad Stretch (1:00 Each)
Tips:
- Use a pillow to protect the knees
- Actively extend the hip flexor of the leg that is on the wall
- The goal is for the upper body to stay tall...and breathe!
Exercise 8/14
Wall Psoas Stretch (1:00 Each )
Tips:
- Tuck your hips under
- If you wish you can place hands on ground in line with the front foot and in front of the leg on wall
Exercise 9/14
10 Wall Psoas Stretch w/Rotation
Tips:
- 10 reps per side
Exercise 10/14
Child's Pose w/Lateral Trunk Flexion (0:30)
Tips:
- Walk the fingertips out until you feel a deep stretch
- 30 seconds per side
Exercise 11/14
Child's Pose w/Lat Stretch (0:30 Each)
Tips:
- Walk the fingertips out until you feel a deep stretch
- 30 seconds per side
Exercise 12/14
Child's Pose w/Palms to Sky (1:00)
Tips:
- Hold for one minute
Exercise 13/14
Respiratory Cat Cow (10 Reps/Breaths)
Tips:
- Think of connecting head to tailbone in each direction, not crunching, but keeping everything nice and lengthened
- Exhale on cat, inhale on cow = 1 rep
Exercise 14/14
Wall Feet Elevated Shavasana (3:00)
Tips:
- Focus on deep breathing and clearing your thoughts for these 3 minutes. Only calm thoughts and positive affirmations allowed! Let's discipline our minds together and then take this level headedness and state of calm into our day.