Mobility10 minResistance bandsLats and hips

10-Minute Band Mobility Workout (Lats and hips)

A 10-minute resistance band mobility session, lats and hips focus: Band shoulder pass-through, Banded lat stretch, Band hamstring stretch and 90/90 hip switch. Warm-up and cool-down are built in, and every step is on the clock.

You'll need: A long loop band (or tube bands with a door anchor) and a mini band.

Before you start: Ease into every position. These should feel like stretching and moving, not straining.

Warm-up 1:00

90/90 breathing (feet on couch) · Cat-cow (30 s each)

Main circuit 2 rounds · 50s work / 10s rest

Band shoulder pass-through · slow Wide grip, pass the band overhead and behind you with straight arms. Go wide.

EasierWider grip.HarderNarrower grip.

Banded lat stretch · hold · both sides Hold an anchored band overhead, sit hips back and away. Switch at the beep.

EasierLess tension.HarderRotate gently.

Band hamstring stretch · hold · both sides On your back, band around the foot, leg straight up, relax into it. Switch at the beep.

EasierBend the knee slightly.HarderContract-relax (push into band 5 s, relax).

90/90 hip switch · slow Seated, both knees bent 90°, rotate knees side to side, stay tall.

EasierHands behind you for support.HarderHands-free, add a forward lean.

Cool-down

Child's pose breathing · 90/90 breathing (feet on couch) (30 s each)

How to progress

Aim for slightly better range over weeks, not in one session. Move slowly, breathe out into each position, and stop short of pain.

Why this works

Slow, controlled positions taken toward end range, plus breathing. Moving through range regularly helps you keep it, and it makes a good active-recovery day between harder sessions.

Safety: Stop any exercise that causes sharp or joint pain. Move with control, choose a load you could lift 2–3 more times, and pick the easier option whenever form slips.

Interrupted?

Tap Pause, or just leave the screen and the timer pauses itself. Your place is saved on this device, so you can come back later and tap Resume there. Lost track mid-circuit? Restart this round takes you back to the first exercise of the current round.

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