Mobility program · Beginner
Daily Mobility (5-Day)
Five short sessions per week. Quick full-body mobility to maintain range and recovery. Great as a daily habit or warm-up.
- Sessions / week
- 5
- Weeks
- 4
- Exercises
- 7
Lower & Spine
Hips, quads, spine
| Exercise | Sets × reps | Muscle |
|---|---|---|
| World's Greatest Stretch | 1 × 30 sec each | Full Body |
| Assisted Lying Glutes Stretch | 1 × 30 sec each | Glutes |
| Assisted Prone Lying Quads Stretch | 1 × 30 sec each | Legs |
| Bent Knee Lying Twist | 1 × 45 sec each | Core |
Upper & Ankles
Shoulders, back, ankles
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Skin the Cat | 1 × 5 each | Back |
| Back Pec Stretch | 1 × 30 sec | Back |
| Ankle Circles | 1 × 30 sec each | Calves |
Full Body Short
Quick full-body
| Exercise | Sets × reps | Muscle |
|---|---|---|
| World's Greatest Stretch | 1 × 30 sec each | Full Body |
| Assisted Lying Glutes Stretch | 1 × 30 sec each | Glutes |
| Bent Knee Lying Twist | 1 × 45 sec each | Core |
Hips & Legs
Lower body focus
| Exercise | Sets × reps | Muscle |
|---|---|---|
| World's Greatest Stretch | 1 × 30 sec each | Full Body |
| Assisted Prone Lying Quads Stretch | 1 × 30 sec each | Legs |
| Assisted Lying Glutes Stretch | 1 × 30 sec each | Glutes |
| Ankle Circles | 1 × 30 sec each | Calves |
Spine & Shoulders
Back and shoulders
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Back Pec Stretch | 1 × 30 sec | Back |
| Skin the Cat | 1 × 5 each | Back |
| Bent Knee Lying Twist | 1 × 45 sec each | Core |
Need numbers to start from? Use the 1RM calculator or load the bar with the plate calculator.
Frequently asked questions
How many days a week is Daily Mobility (5-Day)?
Daily Mobility (5-Day) is 5 sessions per week, run for 4 weeks.
Is Daily Mobility (5-Day) good for beginners?
Yes. Daily Mobility (5-Day) is rated beginner in RepEight and sticks to a manageable number of exercises per session.
How do I track Daily Mobility (5-Day)?
Open Daily Mobility (5-Day) in RepEight's program library and start it. Each session loads into the tracker with your previous weights filled in, and personal records are detected automatically.
Similar programs
Mobility · Beginner
Mobility Foundations (3-Day)
Three sessions per week: full-body mobility. Hip, spine, shoulder and ankle work. Ideal for beginners or as a base before adding load.
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Mobility · Intermediate
Mobility & Stretch (3-Day)
Three sessions per week with slightly longer holds. Builds on foundations for deeper range and control.
3× per week · 6 weeks
Mobility · Beginner
Recovery Mobility (2-Day)
Two gentle sessions per week. Maintenance mobility for recovery days or when paired with heavy training.
2× per week · 4 weeks
Run Daily Mobility (5-Day) in RepEight.
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