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All workout plans

Flexibility

General fitnessBeginner

Three half-hour sessions of long, patient stretching with a measurable goal: palms to the floor, a full-depth squat, arms straight overhead. Slower and deeper than the mobility plan — this one is for changing range, not maintaining it.

At a glance

Frequency
3× a week
Split
Full body
Session length
Up to 25 min
Weekly volume
≈66 working sets

Equipment

HomeBodyweightResistance band

Where the week's sets go

  • Legs34 sets · 52%
  • Back16 sets · 24%
  • Arms8 sets · 12%
  • Shoulders4 sets · 6%
  • Chest2 sets · 3%
  • Other2 sets · 3%

A week on this plan

  1. Sunrest day
  2. MonHips & Hamstrings
  3. Tuerest day
  4. WedShoulders & Spine
  5. Thurest day
  6. FriFull Body
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 3

Hips & Hamstrings

Long holds for the hips, groin and hamstrings · 9 exercises · Up to 23 min

    • Hip circlesGlutes · Bodyweight1× 10 reps15 s restTen each way, slow. This is the warm-up for what follows.
    • 90/90 hip switchGlutes · Bodyweight1× 12 reps15 s rest
    • 90/90 hip stretchGlutes · Bodyweight4× 45 s15 s restAlternate sides — two holds each. Fold over the front shin with a flat back; the knee reaching the floor is the goal.
    • Kneeling hip flexor stretchQuads · Bodyweight4× 45 s15 s restAlternate sides. Tuck the pelvis before you shift forward, or the lower back does the stretching.
    • Couch stretchQuads · Bodyweight2× 45 s20 s restOne a side. The hardest hold in the plan — a hand on the front knee, and back knee to the floor is the long-term target.
    • Leg up hamstring stretchHamstrings · Bodyweight4× 45 s15 s restAlternate sides. Straighten the knee before you pull the leg closer, not the other way round.
    • Supine adductor stretchAdductors · Bodyweight2× 60 s15 s restLet gravity open the legs. Nothing to push.
    • Seated wide angle pose sequenceHamstrings · Bodyweight2× 60 s15 s restHinge from the hips with a flat back. Chest to floor is years away; flat back is the point today.
    • Calf stretch with hands against wallCalves · Bodyweight2× 45 s15 s restOne a side.

Workout 2 of 3

Shoulders & Spine

Overhead range, chest, lats, thoracic rotation · 11 exercises · Up to 22 min

    • Wrist circlesForearms · Bodyweight1× 30 s10 s rest
    • Wrist flexor stretchForearms · Bodyweight2× 30 s10 s restOne a side, elbow straight.
    • Band shoulder dislocateFront delts · Resistance band2× 10 reps30 s restWide grip, straight elbows, slow. Narrow the grip a finger-width a week as it eases.
    • Band shoulder external rotationRear delts · Resistance band2× 12 reps30 s restOne set a side, elbow pinned to the ribs. Light band.
    • Quadruped thoracic rotationUpper back · Bodyweight2× 45 s15 s restOne a side. Eyes follow the hand; hips stay square.
    • Standing behind-head chest stretchChest · Bodyweight2× 45 s15 s rest
    • Kneeling bench lat stretchLats · Bodyweight2× 60 s15 s restChest sinks toward the floor on every breath out.
    • Prayer lat stretchLats · Bodyweight2× 60 s15 s rest
    • Overhead triceps stretchTriceps · Bodyweight2× 30 s10 s restOne a side.
    • Dead hangForearms · Bodyweight3× 30 s45 s restRelax the shoulders and let the spine lengthen. Feet down before you let go.
    • Side neck stretchNeck · Bodyweight2× 30 s10 s restOne a side.

Workout 3 of 3

Full Body

Squat depth, side bends, spine · 10 exercises · Up to 20 min

    • Deep squat with thoracic rotationUpper back · Bodyweight2× 10 reps30 s restA plate under the heels if the squat is not there yet. Five each side.
    • Squat lat stretchLats · Bodyweight2× 45 s15 s restHolding a post or door frame. Sit as deep as the heels allow.
    • Side lunge adductor stretchAdductors · Bodyweight4× 40 s15 s restAlternate sides. Toes of the straight leg to the ceiling deepens it.
    • Half-kneeling quad stretchQuads · Bodyweight2× 45 s15 s restOne a side.
    • Runners stretchHamstrings · Bodyweight2× 45 s15 s restOne a side.
    • Seated glute stretchGlutes · Bodyweight2× 60 s15 s restOne a side.
    • Standing overhead reach stretchLats · Bodyweight2× 30 s15 s restRibs down. Straight elbows with the arms beside the ears is the target.
    • Upward facing dogLower back · Bodyweight2× 20 s15 s restShort holds. Down the moment the lower back pinches.
    • SphinxLower back · Bodyweight2× 30 s15 s rest
    • Hug knees to chestGlutes · Bodyweight2× 30 s15 s rest

How to progress

Hold every stretch at a six out of ten and breathe out into it; the pull should fade during the hold, and only then do you go deeper. Two rounds in weeks one and two, three from week three. Measure once a fortnight: fingertips to floor, knee to floor in the 90/90, back knee down in the couch stretch, elbows straight in the overhead reach. Do it in the evening or after training, never cold before lifting. A light band is the only kit.

Start this plan

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