Loaded Mobility — Dumbbell
Six weeks of slow, light dumbbell work at end range — deep squats, long hinges, paused presses — with stretches between. Twenty-five minutes.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- One light pair of dumbbells and floor space. The weights stay light all six weeks — they hold you in a position, they are not the workout.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Hips
- Dumbbell Romanian Deadlift 2 × 8, slow
- Dumbbell Split Squat 2 × 6 each, pause at the bottom
- Kneeling Hip Flexor Stretch 2 × 30 sec each side
- Figure-Four Stretch 2 × 30 sec each side
- Hip Circles 1 × 10 each way
The dumbbells pull you into the stretch — let them hang heavy and breathe there.
Day 2 Shoulders & Spine
- Standing Dumbbell Press 2 × 8, pause at the top
- Dumbbell Side Bend 2 × 8 each side
- Cat–Cow 2 × 8
- Chest Opener 2 × 30 sec
- Lying Twist 2 × 30 sec each side
The pause at the top of the press is the exercise — ribs down, arms by your ears, breathe.
Day 3 Everything
- World’s Greatest Stretch 2 × 5 each side
- Inchworm 2 × 6
- Dumbbell Squat 2 × 8, hold the bottom
- Standing Toe Touch 2 × 30 sec
- Child’s Pose 1 × 60 sec
The whole body in five moves. Sit in the bottom of the squat as long as it stays comfortable.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
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