Day 7 Active Recovery Mobility Flow

✨ Welcome to Day 7 of the FREE 7-Day Functional Training Guide! We’re closing out the series with an Active Recovery / Mobility Flow—a smooth 12-minute session designed to restore your body, improve flexibility, and keep your heart rate gently elevated. If Days 1–6 pushed your strength, endurance, and stability, Day 7 is your chance to reset. This flow blends mobility drills, dynamic stretches, and controlled core work to leave you moving better, looser, and ready to take on whatever’s next. Think of it as a recharge for your joints, muscles, and mind. STRUCTURE: Movement Flow | Total Time: ~12 Min | 15 sec Rest Between Movements MOVEMENTS: • Child’s-Cobra-Bridge Flow – 45 sec • Cat-Cow – 45 sec • Thread the Needle with Twist – 45 sec per side • Alternating Plank Toe Taps – 45 sec • Deep Squat to Tall Kneeling Hip Thrust – 45 sec • Lunge Twist Back to Heel Tap – 45 sec per side • Deep Static Lunge Opener – 45 sec per side • Dragon 1/2 Squat – 45 sec • Inchworm to Plank Up-Down – 45 sec 🔥 Pro Tip: Focus on smooth, deliberate movements and sync your breath with each transition. Mobility work is about quality and awareness, not speed—so give your body space to open up and reset. 👉 Remember you’ll be able to download the full 7-Day Functional Training Guide FREE on Instagram @magdalenakognex 📲Follow me on Instagram to stay connected /More Behind the Scenes https://www.instagram.com/magdalenakognetx/?hl=en ☕ If you like to support this channel, you can do this here: https://buymeacoffee.com/magdalenakognetx 🔗 Other Workouts You Might Like: 🔸https://www.youtube.com/watch?v=gy3_bayIxAQ&t=179s 🔸https://www.youtube.com/watch?v=yeEAXS3ZZWI&t=5s Timestamps: 00:00 Intro 00:22 Child’s-Cobra-Bridge Flow 01:22 Cat Cow 02:23 Thread the Needle with Twist (L) 03:23 Thread the Needle with Twist (R) 04:23 Alternating Plank Toe Taps 05:23 Deep Squat to Tall Kneeling Hip Thrust 06:23 Lunge Twist Back to Heel Tap (L) 07:23 Lunge Twist Back to Heel Tap (R) 08:23 Deep Static Lunge Opener (L) 09:23 Deep Static Lunge Opener (R) 10:23 Dragon 1/2 Squats 11:23 Inchworm to Plank Up-Down 12:16 THANK YOU 📌 Save this video and replay the 7day series as needed! Thanks for being here. #FunctionalTraining #MobilityFlow #ActiveRecovery #RecoveryWorkout #MobilityTraining #StretchingRoutine #FullBodyMobility #FunctionalFitness #WorkoutChallenge #FlexibilityTraining #CoreControl #MovementFlow #7DayChallenge #MobilityAndStrength #FitnessMotivation ------------------------------------------------------------------------------------------------------------------------ 💖 Other ways to Support My Channel 🔗 Shop My Amazon Favourites: https://amzn.to/42XP2Cc 🔥 My Favorite Fitness Gear (so far): 🏋️‍♀️ 8kg/18lb kettlebell https://amzn.to/40UjgEw 🏋️‍♀️ 10kg/22lb kettlebell https://amzn.to/45CJ4Yh 🏋️‍♀️ 14kg/31lb kettlebell https://amzn.to/4fqmbKU 🏋️‍♀️ Paralette Bars: https://amzn.to/3YwSXDb 🏋️‍♀️ Resistance Bands: https://amzn.to/3GDpnpg 🏋️‍♀️ Workout Bench: https://amzn.to/4jYSySZ 🏋️‍♀️ Pad for Barbell: https://amzn.to/4hLkJ6n 🎙️ Tech I use for videos: 🎤 Microphone for Videos: https://amzn.to/3CRgEhU --------------------------------------------------------------------------------------------------------------------------------------- Hey, I’m Mags — a 36 year old mom, wife, and fitness lover with a background in personal training and competition sharing real-time workouts you can actually fit into a busy day. These follow-along routines are made for anyone over 30 who wants to get stronger, move better, and stay consistent. Whether you're training at home or squeezing in a quick session between everything else, you're in the right place. 🎯 Strength, mobility, abs, and fat-burning workouts ⏱️ Efficient, follow-along style — no gym needed 💪 Workouts for women (and anyone) who want to feel good and get results Let’s move! -------------------------------------------------------------------------------------------------------------------------------------- Disclaimer: Please consult with a healthcare professional before beginning any exercise program. Perform all exercises at your own risk. By following this workout, you agree to take full responsibility for your own health and safety. If you experience any discomfort, pain, or injury, stop immediately and seek appropriate medical attention. Always listen to your body and modify exercises to fit your individual needs and fitness level.