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All workout plans

Mobility & Recovery

General fitnessBeginner

Three twenty-minute sessions of stretching and easy movement to run beside any other plan — on rest days, or after a session. Nothing to lift, nothing to log but time.

At a glance

Frequency
3× a week
Split
Full body
Session length
Up to 20 min
Weekly volume
≈54 working sets

Equipment

HomeBodyweight

Where the week's sets go

  • Legs25 sets · 46%
  • Back12 sets · 22%
  • Core8 sets · 15%
  • Chest4 sets · 7%
  • Shoulders2 sets · 4%
  • Other2 sets · 4%
  • Arms1 set · 2%

A week on this plan

  1. Sunrest day
  2. MonHips & Legs
  3. Tuerest day
  4. WedShoulders & Spine
  5. Thurest day
  6. FriFull-Body Flow
  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 & Legs

Hips, hamstrings, quads, calves · 9 exercises · Up to 17 min

    • Hug knees to chestGlutes · Bodyweight2× 30 s15 s rest
    • World greatest stretchHamstrings · Bodyweight2× 40 s20 s restTwenty seconds a side. Reach the top hand all the way up and follow it with your eyes.
    • Rocking frog stretchGlutes · Bodyweight2× 40 s15 s rest
    • Seated piriformis stretchGlutes · Bodyweight2× 40 s15 s restTwenty seconds a side.
    • Lying (side) quads stretchQuads · Bodyweight2× 40 s15 s restTwenty seconds a side. Tuck the pelvis so the stretch stays in the thigh, not the lower back.
    • Hamstring stretchHamstrings · Bodyweight2× 40 s15 s restTwenty seconds a side.
    • Butterfly yoga poseAdductors · Bodyweight2× 45 s15 s rest
    • Calf stretch with hands against wallCalves · Bodyweight2× 40 s15 s restTwenty seconds a side, heel glued to the floor.
    • Low glute bridge on floorGlutes · Bodyweight2× 15 reps30 s restThe one working set of the session — it wakes the glutes up after all that stretching.

Workout 2 of 3

Shoulders & Spine

Chest, lats, upper back, neck · 11 exercises · Up to 18 min

    • Wrist circlesForearms · Bodyweight1× 30 s10 s rest
    • Dynamic chest stretchChest · Bodyweight2× 30 s15 s rest
    • Chest and front of shoulder stretchChest · Bodyweight2× 30 s15 s rest
    • Kneeling lat stretchLats · Bodyweight2× 40 s15 s restTwenty seconds a side.
    • Upper back stretchUpper back · Bodyweight2× 30 s15 s rest
    • Rear deltoid stretchRear delts · Bodyweight2× 40 s15 s restTwenty seconds a side.
    • SphinxLower back · Bodyweight2× 30 s15 s rest
    • Upward facing dogLower back · Bodyweight2× 20 s15 s restShort holds. Come down the moment the lower back pinches.
    • Standing lateral stretchLats · Bodyweight2× 40 s15 s restTwenty seconds a side.
    • Side neck stretchNeck · Bodyweight2× 40 s15 s restTwenty seconds a side, shoulder pulled down away from the ear.
    • Dead bugAbs · Bodyweight2× 10 reps30 s rest

Workout 3 of 3

Full-Body Flow

Dynamic mobility, use before a session or on its own · 8 exercises · Up to 14 min

    • Ankle circlesCalves · Bodyweight1× 40 s10 s restTwenty seconds a foot.
    • InchwormAbs · Bodyweight2× 40 s20 s rest
    • Posterior step to overhead reachAbs · Bodyweight2× 40 s20 s rest
    • World greatest stretchHamstrings · Bodyweight2× 40 s20 s restTwenty seconds a side.
    • All fours squad stretchQuads · Bodyweight2× 40 s15 s restTwenty seconds a side.
    • Iron cross stretchGlutes · Bodyweight2× 40 s15 s rest
    • Standing pelvic tiltLower back · Bodyweight2× 30 s15 s rest
    • Front plankAbs · Bodyweight2× 30 s30 s rest

How to progress

There is nothing to add here, so progress is range and ease. Hold every stretch at about a six out of ten and breathe out into it; when a position stops feeling like a stretch, go a little deeper or hold a little longer. Run it on rest days or after training, never right before heavy lifting — the dynamic drills in the flow session are the one exception.

Start this plan

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  • 33-Day Home BodyweightNo equipment beyond a floor and something to pull on. Three sessions a week that still cover every movement.3 daysGeneral fitnessBeginnerBodyweight only40 min
  • 33-Day KettlebellOne or two kettlebells and a floor, three times a week: squats, presses, rows, swings and carries. The most complete training a single bell can hold.3 daysGeneral fitnessIntermediateHome kit45 min
  • 3Band Travel PlanA set of resistance bands, a door and a hotel-room floor. Three sessions that keep every pattern in the week while you are away from your kit.3 daysGeneral fitnessBeginnerHome kit30 min
  • 3FlexibilityThree 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.3 daysGeneral fitnessBeginnerHome kit25 min