MobilityBeginner6 weeks6 workouts per week15 minutes
Daily Mobility
Fifteen minutes to restore your body's range of motion
Who it’s for
Stiffness in the hips, shoulders, and thoracic spine; wanting to move freely.
How it works
Active mobility instead of passive stretching: you must be able to produce tension in the new range, otherwise the body won't accept it. We hold each position using muscle strength, not body weight.
Weekly layout
1Hipsmobility · lungeStart this workout →2Thoracic spinemobility · core: anti-rotationStart this workout →3Shouldersmobility · overhead pressStart this workout →4Ankles and feetmobility · squatStart this workout →5Full flowmobilityStart this workout →6Free movementmobility · conditioningStart this workout →
How load increases
Every week, add 5 seconds to the active hold and one rep. Range of motion increases naturally; there is no need to rush it.
Deload
None needed.
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
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