Mobility program · 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.
- Sessions / week
- 3
- Weeks
- 4
- Exercises
- 7
Session A
Hips, ankles, 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 |
| Ankle Circles | 1 × 30 sec each | Calves |
| Bent Knee Lying Twist | 1 × 45 sec each | Core |
Session B
Shoulders, upper back, hips
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Skin the Cat | 1 × 5 each | Back |
| Back Pec Stretch | 1 × 30 sec | Back |
| 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 |
Session C
Full body mobility
| Exercise | Sets × reps | Muscle |
|---|---|---|
| World's Greatest Stretch | 1 × 30 sec each | Full Body |
| Skin the Cat | 1 × 5 each | Back |
| 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 |
| 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 Mobility Foundations (3-Day)?
Mobility Foundations (3-Day) is 3 sessions per week, run for 4 weeks.
Is Mobility Foundations (3-Day) good for beginners?
Yes. Mobility Foundations (3-Day) is rated beginner in RepEight and sticks to a manageable number of exercises per session.
How do I track Mobility Foundations (3-Day)?
Open Mobility Foundations (3-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
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Mobility & Stretch (3-Day)
Three sessions per week with slightly longer holds. Builds on foundations for deeper range and control.
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Recovery Mobility (2-Day)
Two gentle sessions per week. Maintenance mobility for recovery days or when paired with heavy training.
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