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Fitness training

Mobility and

Flexibility

Training focused on improving joint range of motion, movement quality, flexibility, and control.

Check iconImprove range of motion

Check iconImprove movement quality

Check iconMaintain joint mobility

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RECOMMENDED FREQUENCY

3-7 days per week
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INTENSITY

Low-Moderate
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TYPICAL SESSION/REP RANGE

8-15 reps or 20-60 sec holds
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REST BETWEEN SESSIONS/SETS

30-60 seconds

WEEKLY BLUEPRINT

A structured 7-day microcycle optimized for maximum strength adaptation.

Day 1

Lower Body Mobility

  • Hip 90/90
  • Deep Squat Hold
  • Hip Flexor Stretch
  • Ankle Mobility

Day 2

Upper Body Mobility

  • Shoulder CARs
  • Thoracic Rotations
  • Wall Slides
  • Chest Stretch

Day 3

Full Body Mobility

  • Dynamic Mobility Flow
  • Hip Mobility
  • Shoulder Mobility
  • Thoracic Mobility

Day 4

Recovery

Day 5

Active Flexibility

  • Hamstring Mobility
  • Hip Flexor Mobility
  • Adductor Mobility
  • Shoulder Mobility

Day 6

Full Body Flow

  • Yoga
  • Dynamic Stretching
  • Breathing Exercises

Day 7

Rest