You'll need: Rack with safeties, barbell and plates, adjustable bench, pull-up bar, dumbbells, jump rope.
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
Passive bar hang · hold Hang from the pull-up bar, let the shoulders open, breathe. Feet down if needed. EasierFeet on the floor, partial weight.HarderLonger holds.
Rack-assisted deep squat · hold Hold the rack upright, sit deep, use the arms to shift around. EasierHeels raised.HarderHands off.
Bench thoracic extension · hold Kneel, elbows on the bench, sit back, let the chest sink. EasierSmaller range.HarderHold a PVC/broomstick.
Bench hip flexor stretch · hold · both sides Rear foot on the bench, back knee on a pad, squeeze the glute. Switch at the beep. EasierHalf-kneeling stretch on the floor.HarderArm overhead.
Cat-cow · slow On all fours, move one vertebra at a time. Inhale to arch, exhale to round. EasierSmaller range.HarderPause at each end.
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.
Empty-bar good morning · slow Light/empty bar, soft knees, hinge slowly to feel the hamstrings. EasierBroomstick.HarderPause at the bottom.
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.
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.