This 15 minute functional mobility session is a calm alternative to high intensity training and a welcome addition to your recovery day. You will not need any equipment, and the whole routine is designed to be done at home. Roll out your mat, take a deep breath, and move with me. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/15-min-functional-mobility-recovery-day-workout The movements are controlled and functional, chosen to support joint mobility, flexibility, balance, and overall movement quality. Each work block runs for 50 seconds with a 10 second break in between, and a beep tells you when it is time to change, so you can keep your attention on how your body feels instead of watching the clock. There is no talking in this session. You simply follow along with me from start to finish, which makes it easy to settle into a steady rhythm and stay present with each movement. No equipment is needed for this routine. A mat is helpful for the floor based movements and will make the session more comfortable. This workout is perfect if you: - Want a lower key session on a rest or recovery day - Are looking to work on mobility, flexibility, and balance - Prefer training at home without any equipment - Like following along without instructions being spoken Whether you are staying active between harder sessions or simply want to move and feel better, this is a good place to spend 15 minutes today. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE STRETCHING & MOBILITY: https://www.youtube.com/playlist?list=PL5plC0cg6M707VdhUKoMSL2yNuet48ka5 WORKOUT CHAPTERS 0:00 Intro 0:25 SIDE HIP MOBILITY 1:25 SIDE HIP MOBILITY 2:25 SHIN BOX HIP EXT. 3:26 CHILD POSE ALT. FRONT STEP 4:26 SPINE WAVE 5:26 THORACIC ROTATION + SEATED POSITION 6:26 THORACIC ROTATION + SEATED POSITION 7:26 DEEP SQUAT + ALT. SHIN BOX 8:26 SCORPION REACH 9:26 SCORPION REACH 10:26 APE REACH 11:26 KNEE DRIVE + REV. LUNGE TO HAMSTRING STRETCH 12:26 KNEE DRIVE + REV. LUNGE TO HAMSTRING STRETCH 13:26 CURTSY STAND TO COSSACK INTERNAL ROTATION 14:27 CURTSY STAND TO COSSACK INTERNAL ROTATION 15:27 BEAR TO BRIDGE