Runner Mobility Flow — Extended Collection FLEXIBILITY 016

30-minute intermediate flexibility session focused on runner mobility flow. Includes 2 minutes of gentle preparation, 26 minutes of guided mobility and stretchi

Duration

30 min

Difficulty

intermediate

Equipment

wall

Muscle groups

ankles, calves, full body, hamstrings, hip flexors, quadriceps

Exercises

1. 1. Gentle standing march

   1 sets · 2 min total reps

   March slowly in place while swinging arms to warm joints. Move gently within a pain-free range; breathe normally.

2. 2. Knee-to-wall ankle rocks

   1 sets · 4 min total (both sides combined) reps

   Face wall with foot flat, move knee toward wall without lifting heel; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

3. 3. Ankle circles

   1 sets · 4 min total (both sides combined) reps

   Lift one foot and slowly circle ankle in both directions; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

4. 4. Wall calf stretch

   1 sets · 4 min total (both sides combined) reps

   Step one foot back with heel down, lean into wall gently; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

5. 5. Standing quadriceps stretch

   1 sets · 5 min total (both sides combined) reps

   Hold a stable support, bring heel toward glutes while keeping knees aligned; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

6. 6. Standing hamstring hinge

   1 sets · 5 min total (both sides combined) reps

   Place heel ahead of you, soften support knee and hinge at hips with a long spine; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

7. 7. Standing hip flexor stretch

   1 sets · 4 min total (both sides combined) reps

   Take a short split stance, tuck pelvis and shift weight forward gently; alternate sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

8. 8. Slow nasal breathing

   1 sets · 2 min total reps

   Breathe comfortably and slowly, without breath holds, allowing shoulders to relax. Move gently within a pain-free range; breathe normally.