Intermediate · 5 min 30 sec
After Basketball
Relax your lower body and shoulders after the court.
Total session: 6:10 · Includes preparation and side changes.
Ready when you are
Leaning calf
Movement instructions
Face a wall with your hands resting on it. Step one foot back, keeping the leg straight and heel down. Bend your front knee and lean gently toward the wall. Return and change sides.
Use a sturdy wall for support and avoid forcing your heel downward.
Total (including preparation): 6:10 · 6:10 remaining
Up next: Leaning calf · Side 1 · 0:30
Want a routine to follow? Get guided stretches in the app ↗
Your sequence
Both sides are included. Follow the movement instructions; move at your own pace.
- Leaning calf · Both sides1:00
- Standing quad · Both sides1:00
- Lunge · Both sides1:00
- One arm hug standing · Both sides1:00
- Overhead tricep standing · Both sides1:00
- Knees-to-Chest0:30
Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. Pause whenever you need. Reset to edit settings. Nothing is saved after leaving. Keep this page open. Sound may stop when the screen locks; the timer catches up when you return.
330 seconds moving + 40 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: After Basketball.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
6 timed steps use 6 different movements. Starting positions: Standing, Floor. Inspect the illustrated setup for each movement before starting.
Each row below is the exact stored exercise time. Additional preparation and position changes extend the session beyond that total; no extra transition time is hidden in this table.
| Step | Movement | Seconds |
|---|---|---|
| 1 | Leaning calf | 60 |
| 2 | Standing quad | 60 |
| 3 | Lunge | 60 |
| 4 | One arm hug standing | 60 |
| 5 | Overhead tricep standing | 60 |
| 6 | Knees-to-Chest | 30 |
Routine overview
What you’ll move through.
6 timed steps · 5 min 30 sec in total. Time shown is the sum of the listed steps; extra transition time is not included.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Leaning calf
Standing · Focus: calves, ankles.
- 02
60sStanding quad
Standing · Focus: thighs, hip flexors.
- 03
60sLunge
Floor · Focus: hip flexors, thighs.
- 04
60sOne arm hug standing
Standing · Focus: shoulders, upper back.
- 05
60sOverhead tricep standing
Standing · Focus: triceps, shoulders.
- 06
30sKnees-to-Chest
Floor · Focus: lower back, hips.
Step by step
How to do the routine.
Step 1 · 60 seconds
Leaning calf
- Face a wall with your hands resting on it.
- Step one foot back, keeping the leg straight and heel down.
- Bend your front knee and lean gently toward the wall.
- Return and change sides.
Keep both feet pointing forward.
For less intensity, step closer to the wall and soften the stretch.
Step 2 · 60 seconds
Standing quad
- Stand beside a wall or sturdy chair for balance.
- Bend one knee and hold that ankle behind you.
- Gently bring your heel toward your hips.
- Release slowly and change sides.
Keep your knees close together and your torso upright.
For less intensity, use a strap around your ankle so you do not have to reach as far.
Step 3 · 60 seconds
Lunge
- Kneel and step one foot forward, with your knee above your ankle.
- Lift your torso and reach your arms overhead.
- Gently shift your hips forward, then release and change sides.
Use a cushion under your back knee and keep your chest lifted.
For less intensity, keep your hands on your hips and make the forward shift smaller. Cushion the kneeling knee.
Step 4 · 60 seconds
One arm hug standing
- Stand tall and bring one arm across your chest.
- Use your opposite forearm to gently draw it closer.
- Release and repeat on the other side.
Keep the stretching shoulder down and the elbow below shoulder height.
For less intensity, loosen the arm position and keep your shoulders relaxed.
Step 5 · 60 seconds
Overhead tricep standing
- Stand tall and reach one arm overhead.
- Bend that elbow so your hand rests behind your upper back.
- Use your other hand to gently guide the raised elbow.
- Release and repeat on the other side.
Keep your ribs down and avoid pulling your neck forward.
For less intensity, reach your hand toward your shoulder rather than farther down your back.
Step 6 · 30 seconds
Knees-to-Chest
- Lie on your back with your knees bent.
- Bring both knees toward your chest and hold your shins.
- Keep your head resting on the mat and breathe slowly.
Use a gentle hug rather than pulling hard.
For less intensity, hold behind your thigh and bring the knee in only partway.
Keep moving
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