Stay Mobile

Improve your recovery and range of motion with this post-workout mobility routine from pliability

Mobility training can take many forms, but to help you know where to start, pliability is the new recovery app – born from the CrossFit scene – that holds your hand through a number of progressive mobility programmes. The routine outlined here is just one example of the sessions on offer.


Hold for 1 min

This pose activates muscle groups throughout your lower body, including your quads, hamstrings, hip flexors, glutes, calves and lower back.

● Start from a standing position with your feet wider than your hips.
● Squat down as far as you can go.
● Press your elbows into your inner knee and press your hands together.
● Allow your hips to sink towards the ground while keeping your chest up.


Hold for 20-30 secs (repeat 2-3 times each side)

Targets the hips and quads, so they’re mobile and released to avoid any tightness.

● Stand upright and take one small step forwards into a lunge.
● Put both hands on your leading thigh, push your hips forwards, while keeping your core tight and not over-extending your back.
● Lean away from your back leg, feeling a stretching sensation in your hip flexor area.


Hold for 1-2 mins

Originally from yin yoga, this targets the quads as well as the hip flexors. It’s perfect for heavy leg days.

● Start on your hands and knees.
● Spread your knees wide and bring your toes together.
● Sit on your feet with your spine tall.
● Lean back on your hands, down to your elbows, or upper back to the floor, depending on comfort.


Hold for 30 secs to 1 min

This resting pose puts you into a position that elongates your body and helps release tension throughout the whole body, including lower back and shoulders, as well as the hip flexors.

● Kneel on the floor with your toes together and your knees hip-width apart. Rest your palms on top of your thighs.
● On an exhale, lower your torso between your knees. Extend your arms alongside your torso with your palms facing down. Relax your shoulders towards the ground.

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