Mobility workout · Beginner
Mobility Foundations
Full-body mobility: hips, spine, shoulders and ankles. Good as warm-up or standalone session.
- Exercises
- 6
- Total sets
- 6
- Minutes
- 20
Targets: Full Body, Glutes, Legs, Back, Calves, Core
The workout
| Exercise | Sets × reps | Rest | 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 |
| Skin the Cat | 1 × 5 each | · | Back |
| Ankle Circles | 1 × 30 sec each | · | Calves |
| Bent Knee Lying Twist | 1 × 45 sec each | · | Core |
Programs with these exercises
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.
3× per week
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.
5× per week
Intermediate
Mobility & Stretch (3-Day)
Three sessions per week with slightly longer holds. Builds on foundations for deeper range and control.
3× per week
Similar workouts
Beginner
Yoga Flow – Hips & Lower Back
Hips, glutes and lower back. Hold each stretch 30–45 seconds and breathe steadily.
5 exercises
Beginner
Full Body Stretch
One session hitting major muscle groups. Good as warm-up, cool-down or standalone flexibility day.
6 exercises
Beginner
Mobility – Hips & Legs
Hip and lower-body mobility. Use before leg day or on rest days.
5 exercises
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