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3-day mobility workout plan Gym Mobility & Recovery

Three easy gym sessions for rest days: light cardio, band and cable work through full range, then a hang. Leave feeling better than you arrived.

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 · 10 sets · ~32 min

4 exercises · 10 sets · ~35 min

4 exercises · 10 sets · ~28 min

For anyone new to training, or coming back after a long break. You'll need the equipment listed above.

Not the right fit?

Each week is 30 working sets across 11 exercises, about 1 h 35 min in total.

Sets run from 15 to 20 reps, with 0:30 to 0:45 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.