Intermediate · 5 min 30 sec
After Snowboarding
Unwind your legs, glutes and back after a day on the board.
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
- Lying figure four · Both sides1:00
- Spinal twist · Both sides1:00
- One arm hug standing · Both sides1:00
- 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.
330 seconds moving + 40 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: After Snowboarding.
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 | Lying figure four | 60 |
| 4 | Spinal twist | 60 |
| 5 | One arm hug standing | 60 |
| 6 | Child's Pose | 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
60sLying figure four
Floor · Focus: hips, glutes.
- 04
60sSpinal twist
Floor · Focus: back, hips.
- 05
60sOne arm hug standing
Standing · Focus: shoulders, upper back.
- 06
30sChild's Pose
Floor · Focus: back, hips, shoulders.
Related exercise hubs
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
Lying figure four
- Lie on your back with your knees bent and feet flat.
- Cross one ankle over the opposite thigh.
- Hold behind the supporting thigh and gently draw it toward you.
- Release and repeat on the other side.
Keep the crossed foot flexed and your head on the mat.
For less intensity, leave the supporting foot on the floor.
Step 4 · 60 seconds
Spinal twist
- Lie on your back with one knee bent and arms open to the sides.
- Guide the bent knee across your body while keeping your shoulders down.
- Return to center and repeat on the other side.
Place a cushion under the bent knee if needed; avoid forcing the twist.
For less intensity, make the turn smaller and keep your shoulders relaxed.
Step 5 · 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 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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