This workout is a shorter FREE “companion” workout to Day #18 of the FB Momentum 30 Day Program but also serves as a great standalone, quick routine!

Hey, FB Family!

Today’s session is a shorter companion to Day 18 of FB Momentum, focusing on helping your body reset with focused mobility and deep stretching. If you’re following the full program, this is a great option for when time is tight. And if you’re new here or just browsing, welcome! This one’s a solid, feel-good routine to add into any week.

Equipment Needed:

• Mat (Optional)

We are working through a smooth-paced session in three parts: light prep work to get things moving, dynamic mobility to open things up, and stretches to help everything settle. In the light prep round, we will use a 30-second on, 10-second off to get ourselves moving. After that, our mobility and stretching rounds last 60 seconds with a short rest in between, so you’ve got time to ease into position, breathe, and maybe even surprise yourself with how much looser you feel by the end.

We will kick things off with a quick warm-up, simple bodyweight moves that wake up the joints and bring a little circulation to the areas we’re going to stretch. Then we move into mobility work with dynamic movements that help unlock those stiff areas without overdoing it. Finally, we drop into a few longer-held positions to really slow things down and let the body recover.

If you’ve been training hard or feel a little tight, this session will hit the spot. And if you’re someone who tends to overlook mobility work (you’re not alone), remember this is the stuff that makes everything else better. Lifting, running, even just getting through your day — it all feels smoother when your joints and muscles move the way they’re supposed to.

This is also your chance to check in with the week’s mental focus visualization. Use the time in each stretch to visualize how you want your next few workouts to feel. See yourself moving well, feeling strong, and staying consistent. These slower-paced sessions are perfect for that kind of reset, both physically and mentally.

And if you like this shorter version but want a bit more time to stretch it out, check out the full FB Momentum Day 18 session. It’s about 25 minutes long and adds a few extra blocks to really dive into recovery.

Before you press play, here are a few tips:

• No rush today! Take your time with each stretch.
• Don’t force your body into any position it’s not ready for.
• If something feels tight, try to stay with it and let it open gradually.
• Breathe deep and enjoy the break. You’ve earned it!

Team, enjoy this small reset!

– Brian

Workout Structure

Block 1 – Movement Prep

30 Seconds On / 10 Seconds Off

• Neck Rolls
• Bodyweight Squats
• Torso Rotations
• Roll Downs

Block 2 – Mobility

60 Seconds On / 10 Seconds Off

• Alt. T-Spine Opener
• Deep Lunge to Hamstring Stretch R
• Deep Lunge to Hamstring Stretch L
• Pigeon Push-Up R
• Pigeon Push-Up L

Block 3 – Stretch

60 Seconds On / 10 Seconds Off

• 90/90 with Thread the Needle – L
• 90/90 with Thread the Needle – R
• Cobra Stretch
• Frog Stretch