6-Week Functional Training & Mobility Program
WORKOUT SUMMARY
Main Goal
Balance and Coordination
Workout Type
Strength Training
Fitness Level
Beginner
Program Duration
6-Week
Days Per Week
3 Days / Week
Time Per Workout
Moderate (20-40 minutes)
Equipment Required
Resistance Bands, Stability Ball, Body Weight
Target Gender
Male
A program designed to enhance movement efficiency, flexibility, and overall functional fitness.
his 6-week plan integrates mobility drills, stability exercises, and functional movements to improve flexibility, coordination, and joint health while building strength. Suitable for all fitness levels, this program focuses on controlled, intentional movements to promote longevity and injury prevention.
Day 1: Functional Mobility & Core Stability
| Exercise | Sets | Reps |
| Seated Scapular Retraction | 3 | 12-15 |
| Bird Dog | 3 | 12-15 |
| Kneeling T Spine Rotation | 3 | 10 |
| Superman exercise | 3 | 12-15 |
| Seated Ballerina | 3 | 15-20 sec hold |
| Foam Roller Upper Back | 3 | 30 seconds |
Day 2: Lower Body Mobility & Coordination
| Exercise | Sets | Reps |
| Standing Toe Touches | 3 | 15-20 sec |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Rolling Like a Ball crab | 3 | 10-15 |
| Kneeling Back Rotation Stretch | 3 | 20-30 seconds |
| Lying Upper Body Rotation | 3 | 10-12 |
| Stretch With Towel | 3 | 15-30 sec |
Day 3: Full-Body Functional Strength & Flexibility
| Exercise | Sets | Reps |
| Resistance Band Pull Apart | 3 | 12-15 |
| Dumbbell Raise | 3 | 12-15 |
| Incline Dumbbell Y Raise | 3 | 10-12 |
| Scapula Dips | 3 | 10-12 |
| Serratus Wall Slide with Foam Roller | 3 | 15-20 |
| Supine Spinal Twist | 3 | 15-30 sec |
