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Improve mobility
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Mobility and Recovery
A six-week mobility block designed to sit alongside your main programme. Sessions are short, repeatable and focused on the positions that most often limit lifting quality.
- Level
- Beginner
- Duration
- 6 weeks
- Weekly
- 3 sessions
- Session
- 25 min
BodyweightBand
Weekly structure
Introduce the loads. Leave two solid reps in reserve on every set.
Week 1 sessions
90/90 Hip Switch
3 × 8 each30s rest
Move through the range you own without forcing it.
Deep Squat Hold
3 × 45s30s rest
Use a support if you need it. Relax into the position.
Couch Stretch
2 × 60s each30s rest
Keep the ribs down and breathe through the position.
Glute Bridge
3 × 1530s rest
Pause for two seconds at the top.