MobilityMorning Stretch Flow
A 20-minute morning mobility session for women. Alternate sprinter lunges open the hip flexors, around-the-world superman holds wake up the posterior chain, and single-leg raise planks tie the core in. Around 100 kcal, done on a mat before the day starts.
Morning Stretch Flow at a glance
- Level
- Beginner
- Duration
- 20 minutes
- Exercises
- 3
- Estimated burn
- ~100 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Core, Hamstrings, Glutes
- Category
- Mobility
- Made for
- Women
- Price
- Free
3 exercises in Morning Stretch Flow
- 1Alternate Sprinter Lunge2 × 30s
- 2around the world superman hold2 × 30s
- 3Alternate Single Leg Raise Plank2 × 30s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Morning Stretch Flow
Two rounds of 30-second holds, moving gently — the spine and hips are stiffest first thing, so ease in. This works equally well as a pre-workout warm-up if you follow it with something heavier later in the day.
Morning Stretch Flow — questions
How long does Morning Stretch Flow take?
About 20 minutes from the first set to the last. The session contains 3 exercises and burns roughly 100 kcal for an average trainee.
What equipment do you need for Morning Stretch Flow?
Bodyweight, plus a bar or bench for a few movements. The session is built around Alternate Sprinter Lunge, around the world superman hold, Alternate Single Leg Raise Plank, and every exercise comes with a demo video in the GymiaFit app.
Is Morning Stretch Flow suitable for beginners?
Yes. Morning Stretch Flow is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Morning Stretch Flow work?
Core, Hamstrings, Glutes. 3 exercises, starting with Alternate Sprinter Lunge, around the world superman hold, Alternate Single Leg Raise Plank.
Is Morning Stretch Flow free?
Yes. Morning Stretch Flow is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Morning Stretch Flow into the GymiaFit app — free, no account tricks, no paywall.
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