PrimeFlex: 6-Week Flexibility and Active Mobility Training
WORKOUT SUMMARY
Main Goal
Flexibility
Workout Type
Stretching
Fitness Level
Beginner
Program Duration
6-Week
Days Per Week
6 Days/week
Time Per Workout
20-30 minutes
Equipment Required
Yoga Mat, Resistance Bands
Target Gender
Other
Transform your flexibility and movement efficiency.
Daily sessions focus on deep stretching, active flexibility drills, and controlled articular rotations to dramatically increase joint mobility and muscle elasticity. Improve posture, enhance range of motion, and build resilient joints through intentional and structured mobility work.
Lower Body Mobility Focus
| Exercise | Sets | Reps |
| Standing Toe Touches | 3 | 60 sec |
| static lunge | 3 | 20 |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| 90 90 Hip Stretch | 2 | 30 seconds per side |
| standing quadriceps stretch | 3 | 10 |
| Feet and Ankle Rotation | 3 | 15-20 |
Upper Body Mobility Focus
| Exercise | Sets | Reps |
| Doorway Chest and Shoulder Stretch | 3 | 30 sec |
| Single Knee To Chest Stretch | 3 | 20-30 seconds per leg |
| Roll Rhomboids | 3 | 30 seconds |
| Neck Flexion Stretch | 3 | 15-20 |
| Wrist Ulnar Deviator And Extensor Stretch | 3 | Hold for 20-30 seconds |
| Resistance Band Pull Apart | 3 | 12-15 |
Spine and Core Mobility Focus
| Exercise | Sets | Reps |
| cat cow | 3 | 15-20 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Seated Twist | 3 | 20 |
| Pike to Cobra | 3 | 8-12 |
| Happy Baby Pose | 3 | 30-60 seconds |
| Dead Bug | 3 | 12 |
Full Body Active Mobility Flow
| Exercise | Sets | Reps |
| Standing Reach Up Back rotation Stretch | 3 | 15-30 sec |
| Band Lying Hip External Rotation | 3 | 12-15 |
| Reverse Lunge Knee | 3 | 8-10 per leg |
| Wall slide | 3 | 10-12 |
| Squat Hold Calf Raise | 3 | 12-15 |
| Bear Crawl | 3 | 10-20 meters |
Active Flexibility Session
| Exercise | Sets | Reps |
| Cossack Squat | 3 | 8-12 per leg |
| Donkey Kicks | 3 | 12-15 |
| Single Arm Circles | 3 | 12-15 |
| Bodyweight hip thrust | 3 | 12-15 |
| Dynamic Chest Stretch | 1 | 1 |
| Pike to Cobra | 3 | 8-12 |
Recovery Stretch & Breathe
| Exercise | Sets | Reps |
| Turkish Get Up Squat style | 3 | 5-8 |
| STANDING KNEE HUGS | 2 | 30 seconds each side |
| Butterfly Stretch | 3 | 20-30 seconds |
| Supine Spinal Twist | 3 | 15-30 sec |
| Standing Toe Up Achilles Stretch | 3 | Hold 30 sec |
| Prone Abdominal Hollowing | 3 | 15 |
