Mobility program · Intermediate
Mobility & Stretch (3-Day)
Three sessions per week with slightly longer holds. Builds on foundations for deeper range and control.
- Sessions / week
- 3
- Weeks
- 6
- Exercises
- 7
Session 1
Hips, legs, spine
| Exercise | Sets × reps | Muscle |
|---|---|---|
| World's Greatest Stretch | 1 × 45 sec each | Full Body |
| Assisted Lying Glutes Stretch | 1 × 45 sec each | Glutes |
| Assisted Prone Lying Quads Stretch | 1 × 45 sec each | Legs |
| Bent Knee Lying Twist | 1 × 60 sec each | Core |
| Ankle Circles | 1 × 30 sec each | Calves |
Session 2
Upper body, shoulders
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Skin the Cat | 1 × 6 each | Back |
| Back Pec Stretch | 1 × 45 sec | Back |
| World's Greatest Stretch | 1 × 45 sec each | Full Body |
| Bent Knee Lying Twist | 1 × 60 sec each | Core |
Session 3
Full body
| Exercise | Sets × reps | Muscle |
|---|---|---|
| World's Greatest Stretch | 1 × 45 sec each | Full Body |
| Skin the Cat | 1 × 6 each | Back |
| Assisted Lying Glutes Stretch | 1 × 45 sec each | Glutes |
| Assisted Prone Lying Quads Stretch | 1 × 45 sec each | Legs |
| Back Pec Stretch | 1 × 45 sec | Back |
| Bent Knee Lying Twist | 1 × 60 sec each | Core |
| Ankle Circles | 1 × 30 sec each | Calves |
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 & Stretch (3-Day)?
Mobility & Stretch (3-Day) is 3 sessions per week, run for 6 weeks.
Is Mobility & Stretch (3-Day) good for beginners?
Mobility & Stretch (3-Day) is rated intermediate. It suits lifters with a few months of consistent training; newer lifters may prefer a beginner program first.
How do I track Mobility & Stretch (3-Day)?
Open Mobility & Stretch (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.
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