Equipment Required
Yoga Mat
Yoga Block (Optional)
Zone 2 Cardio
Please complete 20 minutes of Zone 2 Cardio before your mobility training.
What is Zone 2 Cardio?
Zone 2 cardio training is low to moderate intensity aerobic exercise—like a brisk walk, light jog, or steady cycling—that keeps your heart rate in a range where you can still hold a conversation, 60-70% of your maximum heart rate. We do it to build endurance, improve heart health, and support fat metabolism without overtaxing the body. It’s a foundational tool for sustainable fitness and recovery that complements strength training beautifully.
It’s not necessary to track your heart rate, but if you would like to here is how you will do it.
Start with this formula:
220 – your age = estimated max heart rate
Then calculate 60–70% of that number
This is your Zone 2 range.
However, if you are working up a light sweat and still able to hold a conversation, you are probably in Zone 2!
Exercise 1/17
Stand, Eyes Closed (1:00)
Tips:
- Breathe deeply in through the nose and out through the mouth
Exercise 2/17
10 Reach to Sky - Inhale, Forward Fold - Exhale
Tips:
- Roll forward towards the ball of foot and lift the tailbone to the sky
Exercise 3/17
10 Plank to DownDog
Tips:
- Push away from the floor with palms
- Tuck the hips under during plank and press the heels down during downdog
Exercise 4/17
8 DownDog March
Tips:
- Take this slow as you find the balance, then you can increase speed slightly
Exercise 5/17
Single Leg DownDog (0:30)
Tips:
- Ensure lifted leg does not rotate outwards
- Hold for 30 seconds per side
Exercise 6/17
6 Single Leg DownDog w/Hip Circles
Tips:
- Push away from floor with palms and press heel into the floor
- 6 per side
Exercise 7/17
Pigeon Pose (2:00)
Tips:
- You may place a yoga block under the glute for support, if needed
- Hold for 2 minutes per side
Exercise 8/17
Table Top (0:20)
Tips:
- Tuck hips under and push away from floor
- Keep neck long, not allowing it to droop
- Hold for 20 seconds
Exercise 9/17
8 Table Top With Hip Circles
Tips:
- Use Block on Back if Necessary
- 8 reps per side
Exercise 10/17
Balancing Table Top, AKA Birddog (0:20)
Tips:
- Keep back leg from rotating outwards
- Keep this movement active, reaching with fingertips and heel in opposite directions and keeping the spine lengthened
- Hold for 20 seconds per side
Exercise 11/17
Half Kneeling Soleus Stretch (0:45)
Tips:
- Ease into this stretch!
- Hold for 45 seconds per side
Exercise 12/17
Vajrasana, Eyes Closed, Toes Tucked
Tips:
- Perform for 5 slow breaths
Exercise 13/17
Wall Single Leg Calf Stretch (0:45)
Tips:
- Hold for 45 seconds per side
Exercise 14/17
8 Supine Alternating Knee Hug
Tips:
- Keep the leg on the floor straight and breathe, relaxing the hip flexor as you pull the knee into the belly
- Perform 8 reps per leg
Exercise 15/17
Supine Peroneal Stretch (0:30)
Tips:
- Hold for 30 seconds each
Exercise 16/17
Happy Baby Pose (1minute)
Tips:
- Rock side to side gently. This one should feel great for the lower back!
Exercise 17/17
Shavasana (3:00)
Tips:
- Breathe deeply and intentionally, imagining oxygen being delivered to all of your tissues, bringing rejuvenation to your body.
- Continue for 3 minutes