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 2:00
90/90 breathing (feet on couch) · Cat-cow · Arm circles · Standing hip circles (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.
Couch stretch (hip flexor) · hold · both sides Back knee on a cushion, shin up the couch, squeeze the glute and stay tall. Switch at the beep. EasierHalf-kneeling lunge instead.HarderTorso fully upright.
World's greatest stretch · slow · both sides Lunge, inside elbow to instep, rotate the same arm to the ceiling. Switch at the beep. EasierBack knee down.HarderAdd a hamstring rock-back.
Deep squat hold · hold Sit into your deepest comfortable squat, hold a doorframe if needed, gently shift side to side. EasierHeels on a folded towel.HarderArms overhead.
90/90 breathing (feet on couch) · breathe On your back, calves on the couch, slow nose inhale, long exhale. Easier—Harder—
Cool-down
Child's pose breathing · 90/90 breathing (feet on couch) · Down dog to cobra · Cat-cow (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.