Intermediate · 5 min
After Cycling
Open the front of your hips and chest and relax after a ride.
Total session: 5:38 · Includes preparation and side changes.
Ready when you are
Lunge
Movement instructions
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.
Avoid straining your knees. Ask a clinician first if you have hip problems.
Total (including preparation): 5:38 · 5:38 remaining
Up next: Lunge · 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.
- Lunge · Both sides1:00
- Standing quad · Both sides1:00
- Lying hamstring · Both sides1:00
- Wall pecs · Both sides1:00
- Chin retractions0:30
- Child's Pose0:30
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.
300 seconds moving + 38 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: After Cycling.
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: Floor, Standing. 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 | Lunge | 60 |
| 2 | Standing quad | 60 |
| 3 | Lying hamstring | 60 |
| 4 | Wall pecs | 60 |
| 5 | Chin retractions | 30 |
| 6 | Child's Pose | 30 |
Routine overview
What you’ll move through.
6 timed steps · 5 min 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
Lunge
Floor · Focus: hip flexors, thighs.
- 02
60sStanding quad
Standing · Focus: thighs, hip flexors.
- 03
60sLying hamstring
Floor · Focus: hamstrings, calves.
- 04
60sWall pecs
Standing · Focus: chest, shoulders.
- 05
30sChin retractions
Standing · Focus: neck, posture.
- 06
30sChild's Pose
Floor · Focus: back, hips, shoulders.
Related exercise hubs
Step by step
How to do the routine.
Step 1 · 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 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
Lying hamstring
- Lie on your back with both legs extended.
- Lift one leg and hold behind your thigh or calf.
- Gently draw the leg toward you, then repeat on the other side.
Keep a slight bend in the raised knee if needed.
For less intensity, bend the raised knee slightly and support the back of your thigh.
Step 4 · 60 seconds
Wall pecs
- Stand beside a wall and place one forearm against it, elbow bent.
- Step gently forward and turn your chest away from that arm.
- Release and repeat on the other side.
Keep your shoulder down and the stretch gentle.
For less intensity, position your arm lower and take a smaller step or turn away.
Step 5 · 30 seconds
Chin retractions
- Sit or stand tall with your eyes level.
- Draw your chin straight back, as if making a small double chin.
- Release slowly and repeat.
Keep your head level; do not tilt it up or down.
For less intensity, slide your chin back only slightly, keeping your eyes level.
Step 6 · 30 seconds
Child's Pose
- Kneel with your big toes together and knees comfortably apart.
- Sit your hips toward your heels and walk your hands forward.
- Rest your forehead on the mat and breathe slowly.
Use a cushion under your forehead or between your hips and heels if needed.
For less intensity, bring your knees closer together and support your forehead with a folded blanket.
Keep moving
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