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3-day home mobility workout plan Daily Mobility Flow

Three short sessions moving every joint through its range with slow, controlled reps and easy holds. Doing it often beats doing it hard.

Free, no ads. On the App Store and Google Play.

Workout schedule

3 days a week · 11 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

4 exercises · 12 sets · ~21 min

4 exercises · 12 sets · ~27 min

4 exercises · 12 sets · ~21 min

For anyone new to training, or coming back after a long break. You need no equipment.

Not the right fit?

Training in a gym: Gym Mobility & Recovery, beginner, 3 days a week, with equipment.

Each week is 36 working sets across 11 exercises, about 1 h 10 min in total.

Sets run from 10 to 15 reps, with 0:30 of rest between them.

Range of motion improves slowly and with repetition, so regular sessions count for more than long ones.

Go a little further. Hold a position a few seconds longer, or ease a little further into it. Stop short of pain.
Look for easier. A position that feels easier than it did last week is the sign it's working.
Learn the movements. In your first weeks much of the progress is learning the movements, and it comes quickly. Keep the load light enough that every rep looks the same, and expect to add a little most weeks.

If you miss a week: Repeat the last session you finished rather than skipping ahead.

When it gets easy: Mobility & Control, the same goal at intermediate level, 4 days a week.