TODAY'S
WORKOUT
Quiet Reset Flow
Sun, 20 September 2026
30 minutes
Recovery, mobility and trunk control
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up — Loosen and Arrive
Duration: 7 minutes.
Scheme: 1 round of 5 moves.
Instructions: Move through one smooth round, breathing easily and never rushing. Let each rep open a bit more range than the last.
Reset Flow
Approx. 18 minutes.
Format: Flow
Scheme: 3 rounds of 6 moves, 45s rest after each round.
Instructions: Complete all 6 moves in order for 3 steady rounds. Rest 45 seconds after each round. Use a light kettlebell or dumbbell where needed, and keep every rep smooth, tall and controlled.
Beginner Level
Do 2 rounds instead of 3 and keep all loads very light. If needed, shorten or skip the front rack march.
Intermediate / Advanced Options
Option 1: Add a fourth round to the main flow and keep the same calm pace.
Option 2: Pause for 2 seconds on each dead bug rep and at the bottom of each floor press.
Option 3: Swap march in place for a 40-second low plank hold each round.
Cool-Down — Settle and Soften
Duration: 5 minutes.
Scheme: 1 round of 5 holds.
Instructions: Ease into each stretch and let your breathing slow down. Stay gentle and unforced throughout.
Focus & Benefits
Promotes active recovery through gentle hinging, shoulder mobility, trunk control and easy hip movement. The flowing structure keeps effort low while reinforcing posture and stability, helping you finish looser through the shoulders, hips and back without adding unnecessary fatigue.
Pro Tip: On a recovery day, the best sign you’ve pitched it right is finishing fresher than you started.
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