Mat Work
Floor work — core, hips and posture, on a mat, nothing else needed.
- 36Distinct sessions
- 4Week block
- 3Days a week
- 3Levels
Mat Work movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 208 movements in these sessions
- 3:4 Sit Up
- 4 Corners Curtsy
- 45 Degree Bicycle Twist Knee to Elbow
- 45 Degree Bicycle Twisting
- 45 Degree Bicycle Twisting Crunch
- 45 Degree Hyperextension (Arms in Front of Chest)
- 45 Degree Hyperextension Arms to Chest
- 45 Degree Side Bend
- 90 to 90 Stretch
- Ab Mat Sit-Up
- Abdominal Stretch
- Above Head Chest Stretch
- Adductor Stretch
- Air Twisting Crunch
- Alternate Front Kick in Place
- Alternate Leg Raise
- Alternate Oblique Crunch
- Alternate Punching
- Alternate Superman
- Alternating Leg Downward Dog
- Alternating Lunge with Rotation
- Alternating Oblique Sit Ups
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Crossover
- Arm Crossover Chest Out
- Arm Swing Side to Side
- Arm Tuck Side Bend
- Arms Behind Back Chest Stretch
- Arms Behind Back Shoulder Flexor Stretch
- Arms Up and Down
- Around the World Superman Hold
- Assisted Sit-Up
- Back and Shoulder Stretch
- Back Forward Leg Swings
- Back Pec Stretch
- Back Supported Hanging Knee Raises
- Backward Abdominal Stretch
- Bear Crawls
- Behind Head Chest Stretch
- Bench Decline Ab Sit-Ups
- Bench Triceps Dip Leg Curls
- Bent Knee Hip Raises
- Bent Over Twist
- Biceps Stretch Behind the Back
- Bicycle Twisting Crunch
- Bicycles Crunches
- Body Slide
- Bodyweight Bent Over Rear Delt Fly
- Bodyweight Bridges
- Bodyweight Donkey Kick
- Bodyweight Feet Elevated Figure Four Glute Bridge
- Bodyweight Feet Elevated Staggered Glute Bridge
- Bodyweight Hip Thrust
- Bodyweight Knee Thrust
- Bodyweight Knee to Hand Tap
- Bodyweight Kneeling Triceps Extension
- Bodyweight Standing Around World Wall Supported
- Bodyweight Standing Triangle Fly
- Bodyweight Windmill
- Both Arms Behind on Wall Biceps Stretch
- Boxing
- Boxing Jab
- Bridge (Beginner)
- Bridge (Intermediate)
- Briskly Walking
- Briskly Walking (360 Degrees)
- Butterfly Yoga Pose
- Cable Rear Drive
- Calf Stretch Foot on Wall
- Calf Stretch on a Step
- Cat Pose
- Cat Stretch
- Chair Elevated Single Leg Glute Bridge
- Chair Feet Elevated Glute Bridge
- Chair Frog Feet Elevated Glute Bridge Bodyweight
- Chest Lift with Rotation
- Chest Stretch Against A Wall
- Child Pose Arms on Side
- Child Pose Lower Back Stretch
- Childs Pose (Beginner)
- Clamshell
- Cobra Full Push Up
- Cobra Pose
- Cobra Push Up
- Cobra Side Ab Stretch
- Core Stretch
- Corner Touch
- Crab Twist Toe Touch
- Crescent Moon Pose
- Criss Cross Arms Lift
- Criss Cross Bow Tie Pose
- Cross Body Elbow Pull Shoulder Stretch
- Cross Body Lat Stretch - Against A Wall
- Cross Over Shoulder Stretch
- Crunch Leg Raise
- Crunch with Medicine Ball
- Decline Bench Full Sit Up
- Decline Bench Oblique Crunches Bodyweight
- Decline Bent Leg Reverse Crunch
- Decline Kneeling Push Up
- Decline Kneeling Push Up on Box
- Decline Levitating Sit Ups Bodyweight
- Decline Push Up Against Wall
- Decline Sit Up
- Diagonal Chop Left
- Diagonal Chop Right
- Diagonal Punch
- Double Pigeon Pose
- Double Punch Front Leg Lift
- Downward Dog
- Dynamic Leg Swing
- Easy Pose
- Elbows Back Stretch
- Exercise Ball - Upper Back Stretch
- Exercise Ball Hip Flexor Stretch
- Exercise Ball Sit Ups
- Extended Side Angle
- Extended Side Angle Pose
- Extension and Inclination Neck Stretch
- Extension of Arms in Vertical Stretch
- Fast Feet
- Flat Bench Lying Leg Raises
- Forearms Pull with Opposite Hand Stretch
- Front Leg Swings
- Glute Bridge with Abduction Bodyweight
- Glute Stretch - One Knee To Chest
- Half Burpees
- Half Monkey Pose
- Hanging Oblique Crunches
- Happy Baby
- High Knee Twist
- Hyperextensions
- Incline Press Ups
- Incline Push Ups on Chair
- Iron Cross Stretch
- Kneeling Forearm Stretch
- Kneeling Reach Forward Stretch
- Lat Stretch
- Legs Hand Reach Spine Stretch
- Lying (Prone) Abdominal Stretch
- Lying Back Extension
- Lying Bench External Shoulder Rotation
- Lying Bent Knee Cross Glutes Stretch
- Lying Double Knee-To-Chest Stretch
- Lying Hip Flexor Stretch
- Lying Knee Roll-Over Stretch
- Lying Knees to Floor Lower Back Stretch
- Lying Prone Quadriceps
- One Arm Against Wall
- One Arm Cow Face Pose - Easy
- Overhand Clap
- Overhead Lat Stretch
- Overhead Triceps Stretch Side Angle
- Palm Up Palm Down Rotation
- Parallel Arm Shoulder Stretch
- Pelvic Tilt Into Bridge
- Pigeon Glutes Stretch
- Pigeon Pose
- Pigeon Stretch
- Plank Reverse Fly with Bottle
- PNF Glute Stretch
- Pretzel Stretch
- Puppy Pose
- Pyramid Pose - Parsvottanasana
- Rear Deltoid Stretch
- Reclining Pigeon Pose
- Reverse Crunch with Kick Out
- Reverse Crunches
- Reverse Shoulder Stretch
- Revolved Head to Knee
- Revolved Side Angle Pose with Prayer Hands
- Revolved Side Angle Pose with Prayer Hands Beginner
- Rising Stomach Stretch
- Runners Lunge
- Russian Twist
- Seated Calf Stretch
- Seated Figure Four with Twist Glute Stretch
- Seated Shoulder Flexor Depressor Retractor Stretch
- Seated Wide Legged Adductor Stretch
- Shoulder Circles
- Shoulder Extension
- Shoulder Stretch
- Side Lying Floor Stretch
- Side Lying Parsva Savasana Variation
- Side Neck Stretch
- Side to Side Punch
- Single Leg Hip Thrusts
- Sitting Leg Resting Glute Stretch
- Situps
- Skipping
- Standing Forward Fold
- Standing Gastrocnemius Calf Stretch
- Standing Hamstring Stretch
- Standing Knee To Chest Stretch
- Standing Lateral Stretch
- Standing Oblique Crunch
- Standing Overhand Shoulder Stretch
- Standing Side Slope Stretch
- Standing Tricep Stretch
- Superman
- Superman Holds
- Triceps Light Stretch
- Tyre - Press Up Plank
- Upward Rotation Bent Arms
- Upward Stretch
- Walking Fast
Mat Work workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Mat Core24 sessions · 142 main slots View group
- Full Body: 24 main slots
- Abdominals: 24 main slots
- Obliques: 24 main slots
- Glutes: 24 main slots
- Lower Back: 24 main slots
- Shoulders: 12 main slots
- Triceps: 6 main slots
- Chest: 4 main slots
- 4 Corners Curtsy
- Alternate Front Kick in Place
- Alternate Punching
- Arms Up and Down
- Bear Crawls
24 workouts
- Mat Work — Week 1 Day 1 (Advanced)
- Mat Work — Week 1 Day 1 (Beginner)
- Mat Work — Week 1 Day 1 (Intermediate)
- Mat Work — Week 1 Day 2 (Advanced)
- Mat Work — Week 1 Day 2 (Beginner)
- Mat Work — Week 1 Day 2 (Intermediate)
- Mat Work — Week 2 Day 1 (Advanced)
- Mat Work — Week 2 Day 1 (Beginner)
- Mat Work — Week 2 Day 1 (Intermediate)
- Mat Work — Week 2 Day 2 (Advanced)
- Mat Work — Week 2 Day 2 (Beginner)
- Mat Work — Week 2 Day 2 (Intermediate)
- Mat Work — Week 3 Day 1 (Advanced)
- Mat Work — Week 3 Day 1 (Beginner)
- Mat Work — Week 3 Day 1 (Intermediate)
- Mat Work — Week 3 Day 2 (Advanced)
- Mat Work — Week 3 Day 2 (Beginner)
- Mat Work — Week 3 Day 2 (Intermediate)
- Mat Work — Week 4 Day 1 (Advanced)
- Mat Work — Week 4 Day 1 (Beginner)
- Mat Work — Week 4 Day 1 (Intermediate)
- Mat Work — Week 4 Day 2 (Advanced)
- Mat Work — Week 4 Day 2 (Beginner)
- Mat Work — Week 4 Day 2 (Intermediate)
02 Stretch Full12 sessions · 96 main slots View group
- Full Body: 28 main slots
- Shoulders: 10 main slots
- Abdominals: 8 main slots
- Adductors: 7 main slots
- Lats: 7 main slots
- Calves: 6 main slots
- Forearms: 4 main slots
- Glutes: 4 main slots
- Hip Flexor: 3 main slots
- Lower Back: 3 main slots
- Neck: 3 main slots
- Obliques: 3 main slots
- Triceps: 3 main slots
- Quadriceps: 2 main slots
- Biceps: 2 main slots
- Chest: 2 main slots
- Hamstrings: 1 main slots
- Bent Over Twist
- Lying Knee Roll-Over Stretch
- 90 to 90 Stretch
- Abdominal Stretch
- Behind Head Chest Stretch
12 workouts
- Mat Work — Full Body Stretch, Week 1 Day 3 (Advanced)
- Mat Work — Full Body Stretch, Week 1 Day 3 (Beginner)
- Mat Work — Full Body Stretch, Week 1 Day 3 (Intermediate)
- Mat Work — Full Body Stretch, Week 2 Day 3 (Advanced)
- Mat Work — Full Body Stretch, Week 2 Day 3 (Beginner)
- Mat Work — Full Body Stretch, Week 2 Day 3 (Intermediate)
- Mat Work — Full Body Stretch, Week 3 Day 3 (Advanced)
- Mat Work — Full Body Stretch, Week 3 Day 3 (Beginner)
- Mat Work — Full Body Stretch, Week 3 Day 3 (Intermediate)
- Mat Work — Full Body Stretch, Week 4 Day 3 (Advanced)
- Mat Work — Full Body Stretch, Week 4 Day 3 (Beginner)
- Mat Work — Full Body Stretch, Week 4 Day 3 (Intermediate)
What is in the block
Every session in Mat Work, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 23 sets
- Week 1 · Day 26 exercises · 23 sets
- Week 1 · Day 38 exercises · 8 sets
- Week 2 · Day 15 exercises · 20 sets
- Week 2 · Day 25 exercises · 20 sets
- Week 2 · Day 38 exercises · 8 sets
- Week 3 · Day 16 exercises · 29 sets
- Week 3 · Day 26 exercises · 29 sets
- Week 3 · Day 38 exercises · 8 sets
- Week 4 · Day 16 exercises · 29 sets
- Week 4 · Day 26 exercises · 29 sets
- Week 4 · Day 38 exercises · 8 sets
Intermediate12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 23 sets
- Week 1 · Day 26 exercises · 23 sets
- Week 1 · Day 38 exercises · 8 sets
- Week 2 · Day 16 exercises · 23 sets
- Week 2 · Day 26 exercises · 23 sets
- Week 2 · Day 38 exercises · 8 sets
- Week 3 · Day 16 exercises · 30 sets
- Week 3 · Day 26 exercises · 30 sets
- Week 3 · Day 38 exercises · 8 sets
- Week 4 · Day 16 exercises · 29 sets
- Week 4 · Day 26 exercises · 29 sets
- Week 4 · Day 38 exercises · 8 sets
Advanced12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 29 sets
- Week 1 · Day 26 exercises · 29 sets
- Week 1 · Day 38 exercises · 8 sets
- Week 2 · Day 16 exercises · 29 sets
- Week 2 · Day 26 exercises · 29 sets
- Week 2 · Day 38 exercises · 8 sets
- Week 3 · Day 16 exercises · 29 sets
- Week 3 · Day 26 exercises · 29 sets
- Week 3 · Day 38 exercises · 8 sets
- Week 4 · Day 16 exercises · 29 sets
- Week 4 · Day 26 exercises · 29 sets
- Week 4 · Day 38 exercises · 8 sets
What this block is
Mat Work runs as a 4-week block, 3 days a week, and there are 36 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Recomp nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Mobility tier
The part everyone skips. Fifteen minutes that make everything else work.
Browse another tier
Want mat work built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 36 sessions on this page are counted from the live library, excluding anything retired. Back to the Mobility tier · the whole library.