{"id":"5f3750f8-fa84-4028-a49a-11c899236f61","title":"Morning Mobility","icon":"🌅","parent_id":null,"author":{"name":"FlexFox","initials":"F"},"category":{"id":"bd20c1d6-37f6-43f2-b897-5c27656d9be9","name":"Mobility","path":["Workouts","Mobility"]},"description":{"markdown":"Wake up stiff joints in about 8 minutes, for _2 rounds_. A good way to start the day before coffee.","html":"

Wake up stiff joints in about 8 minutes, for 2 rounds.

A good way to start the day before coffee.

"},"youtube_video_id":null,"rounds":2,"round_duration_in_seconds":240,"total_duration_in_seconds":480,"steps_count":6,"updated_at":"2026-04-30T19:30:52.051Z","favourites_count":0,"forks_count":0,"favourited":false,"steps":[{"id":"89992554-cea9-4398-8e9f-ef4296effdd7","number":1,"title":"Cat-cow","description":{"markdown":"On all fours, alternate arching and rounding your spine with your breath.","html":"

On all fours, alternate arching and rounding your spine with your breath.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"6d2b8c86-efdd-4966-bfc3-00e48a73f172","number":2,"title":"World's greatest stretch, left","description":{"markdown":"Lunge forward with your left foot, right hand down, and rotate your left arm up to the ceiling.","html":"

Lunge forward with your left foot, right hand down, and rotate your left arm up to the ceiling.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"6742ec3c-3633-4eb3-8b5f-b2a3ed140278","number":3,"title":"World's greatest stretch, right","description":{"markdown":null,"html":null},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"7e51af0d-1a8a-4af5-8b5d-d950797d2401","number":4,"title":"Leg swings","description":{"markdown":"Holding a wall, swing each leg forward and back, then side to side.","html":"

Holding a wall, swing each leg forward and back, then side to side.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"c7945243-8183-4799-86d3-ee95019abe51","number":5,"title":"Squat to stand","description":{"markdown":"Hold your toes, drop your hips into a deep squat, then straighten your legs while still holding on.","html":"

Hold your toes, drop your hips into a deep squat, then straighten your legs while still holding on.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"93ad5ebc-204e-48ff-b25c-9cb689b6d8bc","number":6,"title":"Arm circles","description":{"markdown":"Small to big, forwards then backwards.","html":"

Small to big, forwards then backwards.

"},"duration_in_seconds":30,"video_start_in_seconds":null}]}

Routine complete