Mobility & Recovery This 20 Minute Is Harder Than It Looks is a curated workout routine with 28 ordered actions and 28 timestamped video clips. Start with High Plank Wrist Rock and Plank Fingertip Taps. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 17 min 10 sec; rest is listed per action.
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Starting in high plank, tucking tailbone, pressing ground away, and gently rocking forward and back over wrists to warm up joints.
Key points
Common mistakes
Collapsing chest between shoulder blades, dipping lumbar spine, rushing movement
Maintaining full body tension in high plank, alternate tenting fingertips hand by hand then planting palms flat.
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Common mistakes
Excessive hip sway, sagging lower back, holding breath
Lifting hips up and back into Downward Dog, pedaling feet alternately while pressing chest towards thighs.
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Common mistakes
Rounding upper back, locking knees aggressively, flaring elbows out
From Downward Dog, lower both elbows simultaneously to hover just above floor, then press back up.
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Common mistakes
Lowering one elbow at a time unevenly, elbows flaring wide apart
Hold dolphin pose momentarily then shift chest forward into low push-up / chaturanga and press back into dolphin.
Key points
Common mistakes
Dipping shoulders too low, losing core stability, splaying elbows outward
From dolphin pose, extend and reach right heel high towards ceiling, maintaining squared shoulders.
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Common mistakes
Collapsing into left shoulder, opening hips excessively sideways
Shift forward into single-leg chaturanga, press back up to single-leg plank, pull right knee tightly into chest and hold.
Key points
Common mistakes
Sagging hips in one-legged plank, failing to draw knee close to torso
Step right foot between hands, turn left foot out 45 degrees, fold torso forward over straight right leg.
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Common mistakes
Aggressively rounding spine without hip hinge, locking front knee
Shift weight to right leg in Warrior III, then bend standing knee and tap left knee behind right calf (Shiva Squat) for reps.
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Common mistakes
Dropping chest forward excessively, turning standing foot inward, losing balance
Rise to standing on right foot, extend left leg straight out in front as high as possible, hands reaching down at sides.
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Common mistakes
Leaning upper body backward to elevate leg, dropping chest
Slowly lower down into single-leg pistol squat on right leg with left leg extended forward.
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Common mistakes
Crashing down uncontrolled, collapsing knee inward
From low deep crouch, alternate kicking right and left legs straight forward in controlled hip mobility drill.
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Common mistakes
Rushing transitions, tumbling backward onto tailbone, poor core brace
Step feet wide into Malasana, place palms together at heart center, press elbows against inner knees to open hips.
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Common mistakes
Hunching back forward, allowing heels to peel high off floor without support
Step back from Malasana to high plank, adjust stance, and transition into dolphin pose setting up chaturanga reps.
Key points
Common mistakes
Wide elbows, dropping hips in transition
Perform 3 controlled repetitions of dolphin pushing forward to chaturanga hover and pulling back.
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Common mistakes
Dropping chest below elbows, lagging hips behind
In dolphin pose, extend left leg high towards ceiling, holding strong shoulder elevation.
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Common mistakes
Flaring left hip open, collapsing into right shoulder
Shift forward to one-legged chaturanga, press up to plank, draw left knee into chest and hold firmly.
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Common mistakes
Dropping pelvis, relaxing core tension
Step left foot between hands, rotate right foot outward 45 degrees, fold over straight left leg for sustained breaths.
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Common mistakes
Over-rounding back, wrenching shoulders
Stand on left leg in Warrior III, lower into Shiva squat tapping right knee behind left calf while pulsing arms like bird wings.
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Common mistakes
Dropping torso forward, swinging arms erratically, letting standing knee cave inward
Stand tall on left leg, extend right leg straight out in front as high as possible for 5 full breaths.
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Common mistakes
Leaning back from hips, dropping chest, hyperextending standing knee
Controlled single-leg pistol squat descent on left leg without using hands.
Key points
Common mistakes
Collapsing directly onto tailbone, knee valgus collapse
Low deep crouch alternating kicks extending left and right legs forward with controlled rhythm.
Key points
Common mistakes
Losing balance and falling backward, rushing kicks without full extension
Heel-toe feet into yogi squat, elbows pressing knees wide, breathing deeply to reset heart rate.
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Common mistakes
Rounding shoulders forward, holding breath
Fingertips pointing towards heels, press hips up into reverse tabletop, gently rock torso forward and back to stretch anterior shoulders.
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Common mistakes
Sagging hips, collapsing head backward uncontrollably, sharp pain in shoulders
Seated modified bow tie pose, crossing arms across forearms to knees, using knees to gently pull and stretch posterior shoulders.
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Common mistakes
Aggressively forcing knees open, straining neck forward
Supine hip opener: hold the feet or backs of the thighs in Happy Baby Pose and gently rock side to side.
Key points
Common mistakes
Pulling the feet down aggressively or straining the neck.
Bring both knees toward the chest and hug them to release the lower back.
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Common mistakes
Pulling sharply on the knees or tensing the shoulders.
Lie still in Savasana and follow guided breathing for full-body relaxation.
Key points
Common mistakes
Holding the breath or tensing the jaw and shoulders.
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