Cleaner workout
Pick what you do for work. Get a short routine that strengthens what your day weakens and loosens what it tightens.
Cleaner
Warm-up
- Cat-cow45 seconds, slow · works spine mobility
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Start on hands and knees, hands under shoulders and knees under hips. Breathe in as you drop your belly and lift your head and tailbone. Breathe out as you round your back up toward the ceiling and tuck your chin. Move slowly between the two.
- Wrist circles30 seconds each way · works wrists, forearms
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Hold your arm out in front with a loose fist. Draw slow circles with your wrist, then reverse the direction. Switch hands.
Strength
- Glute bridge3 × 12 · works glutes
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Lie on your back with knees bent, feet flat and hip-width apart, arms by your sides. Push through your heels and squeeze your glutes to lift your hips until shoulders, hips and knees form a straight line. Pause for a second, then lower slowly.
- Plank3 × 30 seconds · works core
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Start on your forearms and toes with elbows under shoulders. Squeeze your glutes and tighten your stomach so head, back and heels form a straight line. Hold for the time while breathing steadily, and stop if your hips sag.
- Dead bug3 × 8 each side · works core
Moves from start to end, then repeats
Orange: muscles worked
Start End How to do it
Lie on your back with arms straight up and hips and knees bent at 90 degrees. Keep your lower back gently pressed into the floor. Slowly lower one arm overhead and the opposite leg toward the floor, return, then switch.
Stretch
- Child’s pose40 seconds · works lower back, lats
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Kneel and sit your hips back toward your heels, stretching your arms forward on the floor with your forehead down. Breathe slowly and let your back relax. Hold for the time.
- Forearm stretch30 seconds each side · works forearms
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Extend one arm in front with the palm up. With your other hand, gently pull the fingers back toward you until you feel a stretch along the forearm, keeping the elbow straight. Hold, then switch.
- Hamstring stretch30 seconds each side · works hamstrings
Moves from start to end, then repeats
Teal: muscles stretched
Start End How to do it
Sit on the floor with one leg straight and the other bent. Keep your back long and hinge forward from the hips, reaching toward your foot until you feel a stretch behind your thigh. Hold without bouncing, then switch.
General fitness information, not medical advice. Stop if you feel sharp pain, and see a doctor or physio if pain continues. Check with a professional first if you have an injury or health condition.