Mobility Foundations
Eight weeks of ten-minute stretch sessions for hips, shoulders and spine. A patch of floor is all it takes.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 5
- Level
- Beginner
- Gear
- A patch of floor and a wall to lean on. Nothing to buy.
The sessions Five 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
- Hip Circles 1 × 8 each way
- Kneeling Hip Flexor Stretch or Standing Hip Flexor Stretch 2 × 30 sec each side
- Side-Lying Quad Stretch 2 × 30 sec each side
- Figure-Four Stretch 2 × 30 sec each side
- Straddle Fold 2 × 40 sec
In the kneeling stretch, tuck your tail and press the back hip forward — no arching.
Day 2 Shoulders & Neck
- Arm Circles 1 × 10 each way
- Chest Opener 2 × 30 sec
- Overhead Triceps Stretch 2 × 30 sec each side
- Upper Back Reach 2 × 30 sec
- Side Neck Stretch 2 × 20 sec each side
Gentle is the whole point at the neck — hand weight only, never a pull.
Day 3 Spine
- Cat–Cow 1 × 10 slow reps
- Pelvic Tilt to Bridge 1 × 10 slow reps
- Lying Twist 2 × 30 sec each side
- Knees to Chest 1 × 40 sec
- Child’s Pose 1 × 60 sec
Move with your breath — exhale into every fold and twist.
Day 4 Hamstrings & Calves
- Standing Toe Touch 1 × 30 sec
- Seated Hamstring Stretch 2 × 30 sec each side
- Wall Calf Stretch 2 × 30 sec each side
- Ankle Circles 1 × 8 each way
Fold from the hips and let the head hang — a bend in the knees is fine.
Day 5 Whole Body
- Inchworm 1 × 6 slow reps
- World’s Greatest Stretch 1 × 5 each side
- Standing Side Bend 2 × 20 sec each side
- Standing Twist 2 × 15 sec each side
- Child’s Pose 1 × 60 sec
The rotation’s round-up day — anything still tight gets the extra set.
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
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.