Nike Trainer David Carson is an inspiration for adults and young athletes alike. He spends his days training individuals, small groups and middle and high school-age kids with goals to become professional athletes. And if you’ve ever had the chance to work out next to him, you likely caught a glimpse of his vertical jump – an inspiration to witness all by itself.

But Carson knows the importance of hitting the reset button and allowing your muscles to regenerate in order to see athletic improvements week over week. That’s why, in addition to seeing workouts like “Playoff Conditioning” and “Play D Like the Pros” on the SweatWorking app, you’ll see “Regenerate and Reboot.”

If you’re feeling strong, you can take on more than one workout at a time, but on the days where your body is feeling the impact of a full week of workouts, a shorter mobility routine might be exactly what you need.

Mark 10 minutes in your calendar to try out David Carson’s mobility here, and if you like what you try and want to work out more with him, download the SweatWorking app. Your first two weeks are free to try.

Here’s what your mobility routine with David looks like:

• Downward Dog (30 secs)
• Long Lunge w/ Reach, Right (30 secs)
• Downward Dog w/ Knee Drops (30 secs)
• Long Lunge w/ Reach, Left (30 secs)
• Pigeon Stretch, Right (30 secs)
• Shin Boxes (30 secs)
• Pigeon Stretch, Left (30 secs)
• Shin Boxes (30 secs)
• Shoulder Sweeps, Right (30 secs)
• Shoulder Sweeps, Left (30 secs)
• Seal Stretch (30 secs)
• Groin Stretch (30 secs)

Feel free to repeat the video 1-2 more times through to extend your mobility routine.

Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.