15 min · 3 sequences published
Every sequence here runs exactly 15 minutes of timed steps. Narrow it by area and the list shrinks to what you need.
Fifteen Minute Bedtime Spine and Hip Release
Nothing here is meant to change your range. This sequence is about the thing that actually decides how you sleep: whether the body is still holding the day in its back and hips when you lie down. Every step is slow, every step ends lying or sitting, and the last one is chosen so that getting into bed afterwards is a two-second movement rather than a project.
Fifteen Minute Post-Run Calf and Hamstring
The two muscles on the back of the leg are continuous in how they behave: a calf that tightens pulls on the hamstring through the pelvis, and a hamstring that will not lengthen makes the calf work harder on every stride. This sequence is built for after a run, when the tissue is warm and the sequence can afford to be specific. It starts at the ankle, moves up to the back of the knee, and finishes with the long line from the sit bone to the heel.
Fifteen Minute Hamstring Ladder
Four positions, ten steps, one direction of movement. The ladder starts standing, goes to the floor, then lies you down where the hamstring can finally be reached without the lower back helping. Ten holds of eighty seconds, spread over fifteen minutes, is enough time for the tissue to actually change rather than just feel pulled — which is why this one is a fifteen and not a five.
13 sequences published in total.