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 1/15
Stand, Eyes Closed (1:00)
Tips:
- Breathe deeply in through the nose and out through the mouth
Exercise 2/15
Shinbox ISO Hold (0:30 Each)
Tips:
- Both legs are in a 90-degree position
Exercise 3/15
10 Shinbox Rotation
Tips:
- Heels stay planted on the ground
- 10 reps per side
Exercise 4/15
10 All Four Modified Pigeon
Tips:
- Sink into this stretch to feel it in your glutes!
- 10 reps per side
Exercise 5/15
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 6/15
Modified Double Pigeon (2:00 Each)
Tips:
- Lengthen the spine as you reach forward, focusing especially on making your lower back long
Exercise 7/15
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 8/15
Wall Psoas Stretch (1:00 Each )
Tips:
- Tuck your hips under
Exercise 9/15
10 Wall Psoas Stretch w/Rotation
Tips:
- 10 reps per side
Exercise 10/15
Wall Feet Inverted (1:00)
Tips:
- Lengthen the back of the knees, reach heels up to the ceiling, and pull toes back towards shins
- Hold for 1 minute
Exercise 11/15
Wall Straddle (1:00)
Tips:
- Keep legs rotated outwards and back of knees extended
- Entire back remains on floor
- Hold for 1 minute
Exercise 12/15
Wall Butterfly (1:00)
Tips:
- Gently press just above knees to increase stretch
- Entire back remains on floor
- Hold for 1 minute
Exercise 13/15
Wall Glute Stretch (1:00)
Tips:
- The closer the calf is to being perpendicular to the knee, the greater the stretch
- Hold for 1 minute each
Exercise 14/15
Wall Sidelying Trunk Rotation, Grab either Knee or Extended Top Foot (1:00)
Tips:
- Hold for 1 minute per side.
Exercise 15/15
Wall Feet Elevated Shavasana (3:00)
Tips:
- Focus on deep breathing. With every breath, release any areas of tension you are still holding onto.
- Hold for 3 minutes