Duration: 18 minutes
This routine is built around two simple daily practices: passive hangs and the resting deep squat. The goal is not intensity, but frequent, relaxed exposure to support joint health, mobility, and long-term movement quality.
Accumulate passive hang time throughout the day, fully relaxing the shoulders and grip. Aim for 5–7 total minutes per day, broken into short, comfortable sets.
Spend time in a resting deep squat, using support if needed (heels elevated, holding onto something, or light counterbalance). Sit, breathe, and allow the hips, knees, and ankles to open naturally. Accumulate 10–15 minutes per day, split across multiple sessions.
Use the Grease the Groove (GtG) feature of the app to continue the routine throughout the day and log the accumulated time for each movement.