4-Week Mobility + Strength
Alternating mobility and foundational strength for a resilient, repeatable routine.
20 workouts
Mobility
Beginner
Free
MobilityStrengthCoreBeginner
Day by day
- Day 1: Hips + Back Mobility22 min · Find comfortable ranges and conservative strength loads.
- Day 2: Full Body Foundation42 min · Find comfortable ranges and conservative strength loads.
- Day 3: Recovery dayFind comfortable ranges and conservative strength loads.
- Day 4: Desk Reset Mobility16 min · Find comfortable ranges and conservative strength loads.
- Day 5: Beginner Bodyweight30 min · Find comfortable ranges and conservative strength loads.
- Day 6: Mobility Reset22 min · Find comfortable ranges and conservative strength loads.
- Day 7: Recovery dayFind comfortable ranges and conservative strength loads.
- Day 8: Hips + Back Mobility22 min · Keep mobility easy and add repetitions to strength work where appropriate.
- Day 9: Full Body Foundation42 min · Keep mobility easy and add repetitions to strength work where appropriate.
- Day 10: Recovery dayKeep mobility easy and add repetitions to strength work where appropriate.
- Day 11: Desk Reset Mobility16 min · Keep mobility easy and add repetitions to strength work where appropriate.
- Day 12: Beginner Bodyweight30 min · Keep mobility easy and add repetitions to strength work where appropriate.
- Day 13: Mobility Reset22 min · Keep mobility easy and add repetitions to strength work where appropriate.
- Day 14: Recovery dayKeep mobility easy and add repetitions to strength work where appropriate.
- Day 15: Hips + Back Mobility22 min · Use a small load increase only when range and control remain unchanged.
- Day 16: Full Body Foundation42 min · Use a small load increase only when range and control remain unchanged.
- Day 17: Recovery dayUse a small load increase only when range and control remain unchanged.
- Day 18: Desk Reset Mobility16 min · Use a small load increase only when range and control remain unchanged.
- Day 19: Beginner Bodyweight30 min · Use a small load increase only when range and control remain unchanged.
- Day 20: Mobility Reset22 min · Use a small load increase only when range and control remain unchanged.
- Day 21: Recovery dayUse a small load increase only when range and control remain unchanged.
- Day 22: Hips + Back Mobility22 min · Keep the improvements that feel sustainable beyond this month.
- Day 23: Full Body Foundation42 min · Keep the improvements that feel sustainable beyond this month.
- Day 24: Recovery dayKeep the improvements that feel sustainable beyond this month.
- Day 25: Desk Reset Mobility16 min · Keep the improvements that feel sustainable beyond this month.
- Day 26: Beginner Bodyweight30 min · Keep the improvements that feel sustainable beyond this month.
- Day 27: Mobility Reset22 min · Keep the improvements that feel sustainable beyond this month.
- Day 28: Recovery dayKeep the improvements that feel sustainable beyond this month.