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4-day home mobility workout plan Mobility & Control

Four sessions pairing range of motion work with the strength to own it: slow tempo, long holds and no load.

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

Workout schedule

4 days a week · 13 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 · 14 sets · ~26 min

4 exercises · 15 sets · ~45 min

4 exercises · 15 sets · ~42 min

4 exercises · 15 sets · ~32 min

For people who have trained regularly for a while. You need no equipment.

Not the right fit?

New to training: Daily Mobility Flow, beginner, 3 days a week.
Training in a gym: Gym Mobility & Recovery, beginner, 3 days a week, with equipment.

Each week is 59 working sets across 13 exercises, about 2 h 25 min in total.

Sets run from 8 to 24 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.
Beat last week. At this level the numbers move week to week rather than every session. Aim to beat last week on each exercise, even by a single rep.

If an exercise stalls: Stuck for two or three weeks running? Take a little weight off and build back up.