Beginner Mobility Flexibility
Mobility Mastery
Move better, feel better, perform better
A dedicated mobility and flexibility program to improve joint health and movement quality. Addresses common tight spots from sitting and training. Can be done as a standalone program or combined with your regular training.
4
Days/Week
8
Weeks
30
Min/Session
20
Exercises
Weekly Schedule
Day 1: Lower Body Flow
Hips & Legs
1 Foam Rolling
2 × 60 sec each 2 Foam Rolling
2 × 60 sec each 3 Bodyweight Squat
3 × 45 sec 4 Foam Rolling
2 × 60 sec each 5 Foam Rolling
1 × 2 min each Day 2: Upper Body Flow
Shoulders & Thoracic
1 Foam Rolling
3 × 10 2 Foam Rolling
3 × 10 each 3 Foam Rolling
3 × 10 4 Foam Rolling
2 × 15 5 Foam Rolling
1 × 2 min Day 3: Full Body Flow
Total Body Mobility
1 World's Greatest Stretch
2 × 5 each 2 Push-ups
2 × 8 3 Foam Rolling
2 × 10 each direction 4 Foam Rolling
2 × 10 each direction 5 Foam Rolling
3 × 8 Day 4: Active Recovery
Gentle Movement
1 Foam Rolling
1 × 10 min 2 Foam Rolling
2 × 60 sec each 3 Foam Rolling
2 × 60 sec 4 Foam Rolling
2 × 60 sec 5 Foam Rolling
1 × 5 min Equipment Required
Bodyweight Foam roller Resistance band
Target Muscles
Full body Hips Shoulders Spine
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#flexibility
#stretching
#recovery
#movement
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