Dedicated mobility and flexibility programs combining dynamic stretching, yoga, and soft tissue release. Improve range of motion, posture, and movement quality without heavy loading.
⏱️ 40 min per session📅 3x per week🏋️ bodyweight, foam_roller, yoga_mat
beginnerintermediate
Sample Programs
Intermediate Mobility
8 weeksintermediate
Intermediate practitioners seeking improved flexibility and movement quality.
Dedicated mobility work: dynamic stretching, yoga, and foam rolling for better ROM.
Day 1 - Full Body Flow
#
Exercise
Sets x Reps
Notes
1
Glute Bridge
1x30-45sec
Glute activation.
2
Dumbbell Bent-Over Row
1x60sec
3
Dumbbell Goblet Squat
2x30-45sec
Depth work.
4
Plank with Twist
1x60sec
Core stability.
Day 2 - Upper Body Mobility
#
Exercise
Sets x Reps
Notes
1
Push-Up
1x60sec
2
Dumbbell Shoulder Press
1x60sec
3
Dumbbell Bicep Curl
1x90sec
4
Dumbbell Triceps Extension
1x60sec
Beginner Mobility
8 weeksbeginner
Beginner practitioners seeking improved flexibility and movement quality.
Dedicated mobility work: dynamic stretching, yoga, and foam rolling for better ROM.
Day 1 - Dynamic Stretching
#
Exercise
Sets x Reps
Notes
1
Dumbbell Bent-Over Row
2x15-20
Movement prep.
2
Sled Leg Press
2x10-15
Light for range.
3
Dumbbell Shoulder Press
2x15-20
4
Push-Up
2x8-10
Want This Program Personalized?
UltraFit360 adapts this program to your goals, tracks your PRs, and gives weekly AI coaching reports.