Build full-body mobility, increase flexibility and enhance recovery
Instruction how to use the program and where to start
Weekly Structure:
Main Workouts: 4 days of Full Body Mobility (20-25 min)
Recovery Workouts: 2 days of targeted or recovery mobility (shoulders, feet, or sleeping routine)
Rest: 1 day of complete rest or gentle active recovery (optional short sleeping routine)
Weeks 1-3
Focus on establishing a consistent routine, loosening up the entire body and starting to feel the benefits of mobility work
Weeks 1-3
Focus on establishing a consistent routine
https://youtu.be/6YeAOzHA6ws?si=RN2KnqcnY0KffFoh; Day 1: Full Body Mobility;
https://youtu.be/XKWEmuu-nKI?si=U9Vj7CbenTxxPVOj;Day 2: Full Body Mobility;
https://youtu.be/VCLen6hQnz0?si=DWlMO4ef9OwYDc5j;Day 3: Recovery: Sleeping Routine (10 min);
https://youtu.be/UIzWq9mXmuE?si=JlE-7HB1viI66WmJ; Day 4: Full Body Mobility;
https://youtu.be/tjlXuyVgvS4?si=WaJ73ZeeJSShtHtN; Day 5: Shoulders & Neck Focus;
https://youtu.be/EWXaphaPfXs?si=5BYFeDsebwOb2B8a; Day 6: Full Body Mobility;
https://youtu.be/VCLen6hQnz0?si=DWlMO4ef9OwYDc5j;Day 7: Rest or Sleeping Routine (10 min)
Weeks 4-6
Add a bit more intensity and focus on different parts of the body. Start to notice improvements in range of motion
Weeks 4-6
Progression. Add a bit more intensity and focus on different parts of the body
https://youtu.be/VOQiejt4-vs?si=FwguExUVvqEg4nvw;Day 1: Full Body Mobility;
https://youtu.be/KH1QBlTWTwg?si=jPC8JYBL2A5f4L8E;Day 2: Full Body Mobility;
https://youtu.be/fWCO4Dh6guc?si=Jaz7h1kO7R5XPcFF;Day 2: Feet;
https://youtu.be/97ravLu8wuQ?si=jdfN2pQwJ38s2smB; Day 3: Recovery: Sleeping Routine (10 min);
https://youtu.be/uGmV44wwQtU?si=nsmg7pjINThgZOO5; Day 4: Full Body Mobility;
https://youtu.be/tjlXuyVgvS4?si=WaJ73ZeeJSShtHtN;Day 5: Shoulders & Neck Focus (10 min);
https://youtu.be/RwIdQ84XN_0?si=WRFXUdTFpbt2HLFw;Day 5:Full Body Mobility;
https://youtu.be/JFQmO1Wi7u8?si=HLdTptOHxX5YK74_;Day 6: Full Body Mobility;
https://youtu.be/97ravLu8wuQ?si=jdfN2pQwJ38s2smB;Day 7: Rest or Sleeping Routine (10 min)
Weeks 7-9
Continue to deepen mobility work, incorporating more challenging moves and longer sequences. Focus on balancing recovery and mobility work
Weeks 7-9
Intensification. Continue to deepen mobility work
https://youtu.be/kbwuUycgGhc?si=v--0zkPdGdpFJf9Q; Day 1: Full Body Mobility;
https://youtu.be/tjlXuyVgvS4?si=WaJ73ZeeJSShtHtN;Day 2: Shoulders & Neck Focus (10 min);
https://youtu.be/6YeAOzHA6ws?si=RN2KnqcnY0KffFoh;Day 2:Full Body Mobility;
https://youtu.be/kcUg23aBmJo?si=2gJFRI1bY4YZLrbh;Day 3: Recovery: Sleeping Routine (10 min);
https://youtu.be/XKWEmuu-nKI?si=U9Vj7CbenTxxPVOj;Day 4: Full Body Mobility;
https://youtu.be/fWCO4Dh6guc?si=Jaz7h1kO7R5XPcFF;Day 5: Feet Focus (10 min);
https://youtu.be/UIzWq9mXmuE?si=JlE-7HB1viI66WmJ;Day 5:Full Body Mobility;
https://youtu.be/EWXaphaPfXs?si=5BYFeDsebwOb2B8a;Day 6: Full Body Mobility;
https://youtu.be/kcUg23aBmJo?si=2gJFRI1bY4YZLrbh;Day 7: Rest or Sleeping Routine (10 min);
Week 10
By now, you’ll have achieved greater mobility and flexibility. This week combines your favorite and most effective routines with recovery, helping you lock in your progress.
Week 10
By now, you’ll have achieved greater mobility and flexibility
https://youtu.be/6YeAOzHA6ws?si=RN2KnqcnY0KffFoh; Day 1: Full Body Mobility (Favorite Video);
https://youtu.be/fWCO4Dh6guc?si=Jaz7h1kO7R5XPcFF; Day 2: Feet Focus (10 min);
https://youtu.be/6YeAOzHA6ws?si=RN2KnqcnY0KffFoh; Day 2:Full Body Mobility (Repeat Favorite Video);
https://youtu.be/VCLen6hQnz0?si=DWlMO4ef9OwYDc5j; Day 3:Recovery: Sleeping Routine (10 min);
https://youtu.be/XKWEmuu-nKI?si=U9Vj7CbenTxxPVOj;Day 4: Full Body Mobility;
https://youtu.be/tjlXuyVgvS4?si=WaJ73ZeeJSShtHtN;Day 5:Shoulders & Neck Focus (10 min);
https://youtu.be/UIzWq9mXmuE?si=JlE-7HB1viI66WmJ;Day 5:Full Body Mobility;
https://youtu.be/EWXaphaPfXs?si=5BYFeDsebwOb2B8a;Day 6: Full Body Mobility;
https://youtu.be/97ravLu8wuQ?si=jdfN2pQwJ38s2smB; Day 7:Rest or Sleeping Routine (10 min);
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