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Hyrox Home Workout Mobility & Stretch

Hyrox combines strength, endurance and functional fitness. These home workouts mirror the intense full body style workouts of the competitions.

  • 30 minutes
  • Intermediate
  • Full Body

Interests

Functional fitness Mobility Posture Calisthenics Hyrox

Anatomy

Equipment

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Yoga Mat

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Exercises

Warm Up

Ensure you warm up before starting the circuit

Leg Swings Forward & Back in Saggital Plane
Beginner
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 60
Leg Swings Side to Side in Frontal Plane
Beginner
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 60
Arm Circles Large in Both Directions
Beginner
Shoulders
Set Time (s)
1 60

Mobility & Stretching 1 of 2

Dynamic Runners Stretch Deep Lunge to Kneeling Hamstring
Beginner
Hamstrings | Glutes | Quadriceps
Set Time (s)
1 45
Overhead Roll Chest & Shoulder Stretch with Resistance Band
Beginner
Shoulders | Chest
Set Time (s)
1 45
Dynamic Calf Stretch
Beginner
Calves
Set Time (s)
1 60
Lower Back Roll Stretch with Feet Raised
Beginner
Lower Back
Set Time (s)
1 60
Quad Stretch
Beginner
Quadriceps
Set Time (s)
1 45
Wall Back Stretch
Beginner
Upper Back
Set Time (s)
1 45

Mobility & Stretching 2 of 2

Dynamic Runners Stretch Deep Lunge to Kneeling Hamstring
Beginner
Hamstrings | Glutes | Quadriceps
Set Time (s)
1 45
Overhead Roll Chest & Shoulder Stretch with Resistance Band
Beginner
Shoulders | Chest
Set Time (s)
1 45
Dynamic Calf Stretch
Beginner
Calves
Set Time (s)
1 60
Lower Back Roll Stretch with Feet Raised
Beginner
Lower Back
Set Time (s)
1 60
Quad Stretch
Beginner
Quadriceps
Set Time (s)
1 45
Wall Back Stretch
Beginner
Upper Back
Set Time (s)
1 45

Created by

Sustain Health & Lifestyle Coaching
Personal trainer

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