Mobility
Hips, thoracic spine and ankles. Fifteen minutes that make everything else work.
- 36Distinct sessions
- 4Week block
- 3Days a week
- 3Levels
Mobility 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 131 movements in these sessions
- 90 to 90 Stretch
- Adductor Dynamic Stretch
- Alternate Sprinter Lunge
- Alternating Leg Downward Dog
- Alternating Lunge with Rotation
- Alternating Step Groiners
- Ankle Circles
- Ankle Dorsal Flexion
- Ankle Plantar Flexion
- Ankle Pumps
- Arm Circles
- Arm Circles Backward
- Arm Rotation Knee Lift
- Arm Swing Side to Side
- Arm Tuck Side Bend
- Armless Prayer Stretch
- Arms Behind Back Chest Stretch
- Arms Lateral Raise and Rotation Up
- Arms Wide Chest Stretch
- Back Forward Leg Swings
- Back Pec Stretch
- Back Slaps Wrap Around Stretch
- Back Stretch Dynamic
- Back Stretch Standing with Bench
- Backward Abdominal Stretch
- Band Warm Up Shoulder Stretch
- Banded Monster Walks
- Bent Knee Back to Side Kick
- Bent Leg Side Kick (Kneeling)
- Bent Over Twist
- Bodyweight Standing Around World Wall Supported
- Bodyweight Standing Back Stretch
- Butterfly Yoga Flaps
- Calf Push Stretch with Hands Against Wall
- Calf Stretch Foot on Wall
- Calf Stretch from Wall to Floor
- Calf Stretch Hands Against Wall
- Calf Stretch on a Step
- Calf Stretch with Rope
- Cat Pose
- Cat Stretch
- Ceiling Look Stretch
- Chest Out Hands Behind (Hold)
- Chest Stretch with Exercise Ball
- Child Pose Arms Extended Left Right
- Child Pose Arms on Side
- Child Pose Elbows on Block
- Child Pose Lower Back Stretch
- Child Pose Up
- Childs Pose (Beginner)
- Circle Elbow Arm
- Clamshell
- Cobra Push Up
- Cocoons
- Criss Cross Bow Tie Pose
- Cross Over Shoulder Stretch
- Crossed Arms Front Leg Kick
- Double Pigeon Pose
- Downward Dog (Beginner)
- Dynamic Back Stretch
- Dynamic Leg Swing
- Elbow Back Stretch
- Exercise Ball Hip Flexor Stretch
- Exercise Ball Lower Back Dynamic Stretch
- Exercise Ball Lower Back Prone Stretch
- Exercise Ball Seated Hamstring Stretch
- Extended Side Angle (Beginner)
- Extension of Arms in Vertical Stretch
- Fire Hydrant Bodyweight
- Foam Roll Calf
- Foam Roll Quadriceps
- Foam Roll Upper Back
- Foam Roller Lateral Quads
- Front Leg Swings
- Half Monkey Pose
- Half Neck Rolls
- Hamstring Lying Curl Up Stretch
- Happy Baby
- Iron Cross Stretch
- Knee Circles
- Kneeling Hip Flexor Stretch
- Kneeling Reach Forward Stretch
- Lats Stretch on Wall
- Legs Hand Reach Spine Stretch
- Lunge Rotation Left and Right Bodyweight
- Lunging Straight Leg Calf Stretch
- Lying Bench External Shoulder Rotation
- Lying Double Knee-To-Chest Stretch
- Lying Hamstring
- Lying Hamstring Stretch
- Lying Hip Flexor Stretch
- Lying Knee Roll-Over Stretch
- Lying Knees to Floor Lower Back Stretch
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Parallel Arm Shoulder Stretch
- Pigeon Glutes Stretch
- Pretzel Stretch
- Prone Hip Circles
- Puppy Pose
- Pyramid Pose - Parsvottanasana
- Pyramid Pose Calf Blocks
- Reaching Lateral Side Stretch
- Resistance Band Assisted Front Rack Stretch
- Resistance Band Kneeling Leg Half Circle
- Restful Cow Face Pose Legs
- Revolved Head to Knee
- Revolved Side Angle Pose with Prayer Hands Beginner
- Runner's Stretch
- Runners Lunge
- Scapular Retraction
- Seated Butterfly Stretch
- Seated Calf Stretch
- Seated Figure Four with Twist Glute Stretch
- Seated Glute
- Seated Single Leg Toe Touch Hamstring Stretch
- Seated Straight Leg Calf Stretch
- Seated Toe Pull Calf Stretch
- Seated Toe Touch Hamstrings Stretch
- Shoulder Circles
- Side Chest Stretch on Wall
- Side Lying Parsva Savasana Variation
- Sitting Side Reach Stretch
- Slingshot Clams
- Standing Adductor Stretch
- Standing Forward Fold
- Standing Gastrocnemius Calf Stretch
- Standing Hamstring Calf Stretch with Resistance Band
- Standing Hamstring Stretch
- Standing High-Leg Bent Knee Hamstring Stretch
- Standing Side Slope Stretch
- Walkout
Mobility workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Mobility24 sessions · 142 main slots View group
- Full Body: 27 main slots
- Calves: 24 main slots
- Hamstrings: 23 main slots
- Lower Back: 14 main slots
- Shoulders: 14 main slots
- Glutes: 10 main slots
- Quadriceps: 9 main slots
- Adductors: 4 main slots
- Chest: 4 main slots
- Lats: 3 main slots
- Hip Flexor: 2 main slots
- Abdominals: 2 main slots
- Obliques: 2 main slots
- Middle Back: 2 main slots
- Abductors: 2 main slots
- 90 to 90 Stretch
- Adductor Dynamic Stretch
- Armless Prayer Stretch
- Arms Behind Back Chest Stretch
- Back Slaps Wrap Around Stretch
24 workouts
- Mobility — Week 1 Day 1 (Advanced)
- Mobility — Week 1 Day 1 (Beginner)
- Mobility — Week 1 Day 1 (Intermediate)
- Mobility — Week 1 Day 2 (Advanced)
- Mobility — Week 1 Day 2 (Beginner)
- Mobility — Week 1 Day 2 (Intermediate)
- Mobility — Week 2 Day 1 (Advanced)
- Mobility — Week 2 Day 1 (Beginner)
- Mobility — Week 2 Day 1 (Intermediate)
- Mobility — Week 2 Day 2 (Advanced)
- Mobility — Week 2 Day 2 (Beginner)
- Mobility — Week 2 Day 2 (Intermediate)
- Mobility — Week 3 Day 1 (Advanced)
- Mobility — Week 3 Day 1 (Beginner)
- Mobility — Week 3 Day 1 (Intermediate)
- Mobility — Week 3 Day 2 (Advanced)
- Mobility — Week 3 Day 2 (Beginner)
- Mobility — Week 3 Day 2 (Intermediate)
- Mobility — Week 4 Day 1 (Advanced)
- Mobility — Week 4 Day 1 (Beginner)
- Mobility — Week 4 Day 1 (Intermediate)
- Mobility — Week 4 Day 2 (Advanced)
- Mobility — Week 4 Day 2 (Beginner)
- Mobility — Week 4 Day 2 (Intermediate)
02 Mobility Flow12 sessions · 83 main slots View group
- Full Body: 30 main slots
- Calves: 11 main slots
- Hamstrings: 9 main slots
- Chest: 7 main slots
- Glutes: 5 main slots
- Adductors: 5 main slots
- Abductors: 4 main slots
- Abdominals: 3 main slots
- Obliques: 3 main slots
- Shoulders: 2 main slots
- Lower Back: 2 main slots
- Neck: 1 main slots
- Hip Flexor: 1 main slots
- Ankle Dorsal Flexion
- Ankle Plantar Flexion
- Ankle Pumps
- Bent Knee Back to Side Kick
- Bent Leg Side Kick (Kneeling)
12 workouts
- Mobility — Mobility Flow, Week 1 Day 3 (Advanced)
- Mobility — Mobility Flow, Week 1 Day 3 (Beginner)
- Mobility — Mobility Flow, Week 1 Day 3 (Intermediate)
- Mobility — Mobility Flow, Week 2 Day 3 (Advanced)
- Mobility — Mobility Flow, Week 2 Day 3 (Beginner)
- Mobility — Mobility Flow, Week 2 Day 3 (Intermediate)
- Mobility — Mobility Flow, Week 3 Day 3 (Advanced)
- Mobility — Mobility Flow, Week 3 Day 3 (Beginner)
- Mobility — Mobility Flow, Week 3 Day 3 (Intermediate)
- Mobility — Mobility Flow, Week 4 Day 3 (Advanced)
- Mobility — Mobility Flow, Week 4 Day 3 (Beginner)
- Mobility — Mobility Flow, Week 4 Day 3 (Intermediate)
What is in the block
Every session in Mobility, 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 · 6 sets
- Week 1 · Day 26 exercises · 6 sets
- Week 1 · Day 37 exercises · 7 sets
- Week 2 · Day 16 exercises · 6 sets
- Week 2 · Day 26 exercises · 6 sets
- Week 2 · Day 37 exercises · 7 sets
- Week 3 · Day 16 exercises · 6 sets
- Week 3 · Day 26 exercises · 6 sets
- Week 3 · Day 37 exercises · 7 sets
- Week 4 · Day 16 exercises · 6 sets
- Week 4 · Day 26 exercises · 6 sets
- Week 4 · Day 37 exercises · 7 sets
Intermediate12 sessions · 4 weeks
- Week 1 · Day 16 exercises · 6 sets
- Week 1 · Day 26 exercises · 6 sets
- Week 1 · Day 37 exercises · 7 sets
- Week 2 · Day 16 exercises · 6 sets
- Week 2 · Day 26 exercises · 6 sets
- Week 2 · Day 37 exercises · 7 sets
- Week 3 · Day 16 exercises · 6 sets
- Week 3 · Day 26 exercises · 6 sets
- Week 3 · Day 37 exercises · 7 sets
- Week 4 · Day 16 exercises · 6 sets
- Week 4 · Day 26 exercises · 6 sets
- Week 4 · Day 37 exercises · 7 sets
Advanced12 sessions · 4 weeks
- Week 1 · Day 15 exercises · 5 sets
- Week 1 · Day 26 exercises · 6 sets
- Week 1 · Day 37 exercises · 7 sets
- Week 2 · Day 16 exercises · 6 sets
- Week 2 · Day 26 exercises · 6 sets
- Week 2 · Day 37 exercises · 7 sets
- Week 3 · Day 16 exercises · 6 sets
- Week 3 · Day 26 exercises · 6 sets
- Week 3 · Day 36 exercises · 6 sets
- Week 4 · Day 16 exercises · 6 sets
- Week 4 · Day 25 exercises · 5 sets
- Week 4 · Day 37 exercises · 7 sets
What this block is
Mobility 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.
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 mobility 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.