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Mobility Foundation

Open up your shoulders and hips with this gentle, feel-good stretch session. You'll move through a calming sequence that releases tension and builds the flexibility foundation you need for the weeks ahead.

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Workout Breakdown

Warm-Up

1

Neck Movement (Three-Plane)

1 set × 30s

1

Shoulder Circle

1 set × 30s

1

Hip Circle

1 set × 30s

1

Cat-Cow Stretch

1 set × 45s

1

Child's Pose

1 set × 45s

Shoulder Opening Sequence

1

Shoulder Stretch (Cross-Body)

2 sets × 35s, 35s

1

Doorway Chest Stretch

2 sets × 35s, 35s

1

Thread the Needle

2 sets × 35s, 35s

1

Triceps Stretch - Overhead

2 sets × 30s, 30s

1

Sleeper Stretch

2 sets × 35s, 35s

Hip Opening Sequence

1

Kneeling Hip Flexor Stretch

2 sets × 40s, 40s

1

Pigeon Pose

2 sets × 45s, 45s

1

Butterfly Stretch

2 sets × 40s, 40s

1

Figure Four Stretch (Supine)

2 sets × 40s, 40s

1

Seated Hip External Rotation Stretch

2 sets × 35s, 35s

Cool Down

1

Supine Spinal Twist

1 set × 45s

1

Knee-to-Chest Stretch

1 set × 40s

1

Savasana with Deep Breathing

1 set × 60s

Mobility Foundation - Bodyweight Fitness | Bodyweight Fitness