Mobility Magic: 4-Week Flexibility & Joint Mobility Plan
WORKOUT SUMMARY
Main Goal
Flexibility
Workout Type
Stretching
Fitness Level
All Levels
Program Duration
4 - week
Days Per Week
6 Days/week
Time Per Workout
15–30 minutes
Equipment Required
Foam Roller, Resistance Bands, Yoga Mat
Target Gender
Other
A mobility-focused program designed to improve joint health, flexibility, and functional range of motion.
This program is built to unlock tight joints, enhance posture, and improve functional movement using dynamic mobility, bodyweight drills, and gentle stretches. It’s ideal for recovery days, rehabilitation support, and anyone needing to restore freedom of movement. Every session follows a holistic mobility sequence, targeting thoracic rotation, hip hinge mechanics, spinal control, and flexibility across all planes of motion.
Workout Days:
Monday – Spinal & Thoracic Mobility
| Exercise | Sets | Reps |
| cat cow | 3 | 15-20 |
| Bird Dog | 3 | 12-15 |
| Kneeling T Spine Rotation | 3 | 10 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Foam Roller Upper Back | 3 | 30 seconds |
| seated back extension | 3 | 12-15 |
| arm leg raise | 3 | 12-15 |
| Rolling Like a Ball crab | 3 | 10-15 |
| Superman exercise | 3 | 12-15 |
| Kneeling Back Rotation Stretch | 3 | 20-30 seconds |
| Seated Toe Touches | 3 | 10-12 per leg |
| Standing Toe Touches | 3 | 15-20 sec |
Tuesday – Hip & Hamstring Mobility
| Exercise | Sets | Reps |
| Standing side Toe Touch | 3 | 20 |
| Seated Toe Touches | 3 | 10-12 per leg |
| Bow Yoga Pose | 3 | 20-30 sec |
| Dumbbell Pull Through | 3 | 8-12 |
| Rolling Like a Ball crab | 3 | 10-15 |
| Bird Dog | 3 | 12-15 |
| Kneeling T Spine Rotation | 3 | 10 |
| arm leg raise | 3 | 12-15 |
| cat cow | 3 | 15-20 |
| Floor Hyperextension | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
Wednesday – Shoulder & Neck Mobility
| Exercise | Sets | Reps |
| Bird Dog | 3 | 12-15 |
| cat cow | 3 | 15-20 |
| Kneeling Back Rotation Stretch | 3 | 20-30 seconds |
| seated back extension | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Lying Upper Body Rotation | 3 | 10-12 |
| Superman exercise | 3 | 12-15 |
| Rolling Like a Ball crab | 3 | 10-15 |
| arm leg raise | 3 | 12-15 |
| Standing Toe Touches | 3 | 15-20 sec |
| Bow Yoga Pose | 3 | 20-30 sec |
| Seated Toe Touches | 3 | 10-12 per leg |
Thursday – Lower Body Stretch & Flow
| Exercise | Sets | Reps |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Standing Toe Touches | 3 | 15-20 sec |
| Seated Toe Touches | 3 | 10-12 per leg |
| Bow Yoga Pose | 3 | 20-30 sec |
| arm leg raise | 3 | 12-15 |
| Dumbbell Pull Through | 3 | 8-12 |
| Superman exercise | 3 | 12-15 |
| Rolling Like a Ball crab | 3 | 10-15 |
| Bird Dog | 3 | 12-15 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Kneeling T Spine Rotation | 3 | 10 |
Friday – Posterior Chain Mobility & Core Control
| Exercise | Sets | Reps |
| Superman exercise | 3 | 12-15 |
| arm leg raise | 3 | 12-15 |
| Bird Dog | 3 | 12-15 |
| Rolling Like a Ball crab | 3 | 10-15 |
| Dumbbell Pull Through | 3 | 8-12 |
| Kneeling Back Rotation Stretch | 3 | 20-30 seconds |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Standing Toe Touches | 3 | 15-20 sec |
| Bow Yoga Pose | 3 | 20-30 sec |
| cat cow | 3 | 15-20 |
| Floor Hyperextension | 3 | 12-15 |
| seated back extension | 3 | 12-15 |
Saturday – Full Body Flow & Recovery Stretch
| Exercise | Sets | Reps |
| cat cow | 3 | 15-20 |
| arm leg raise | 3 | 12-15 |
| Rolling Like a Ball crab | 3 | 10-15 |
| Kneeling T Spine Rotation | 3 | 10 |
| Superman exercise | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Standing Toe Touches | 3 | 15-20 sec |
| Bow Yoga Pose | 3 | 20-30 sec |
| Lying Upper Body Rotation | 3 | 10-12 |
| seated back extension | 3 | 12-15 |
