Mat Work
Floor work — core, hips and posture, on a mat, nothing else needed.
- 36Distinct sessions
- 4Week block
- 3Days a week
- 3Levels
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.
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.