Loaded Mobility — Dumbbell
Six weeks of slow, light dumbbell work at end range — deep squats, long hinges, paused presses — with stretches between. Twenty-five minutes.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- One light pair of dumbbells and floor space. The weights stay light all six weeks — they hold you in a position, they are not the workout.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Hips
- Dumbbell Romanian Deadlift 2 × 8, slow
- Dumbbell Split Squat 2 × 6 each, pause at the bottom
- Kneeling Hip Flexor Stretch 2 × 30 sec each side
- Figure-Four Stretch 2 × 30 sec each side
- Hip Circles 1 × 10 each way
The dumbbells pull you into the stretch — let them hang heavy and breathe there.
Day 2 Shoulders & Spine
- Standing Dumbbell Press 2 × 8, pause at the top
- Dumbbell Side Bend 2 × 8 each side
- Cat–Cow 2 × 8
- Chest Opener 2 × 30 sec
- Lying Twist 2 × 30 sec each side
The pause at the top of the press is the exercise — ribs down, arms by your ears, breathe.
Day 3 Everything
- World’s Greatest Stretch 2 × 5 each side
- Inchworm 2 × 6
- Dumbbell Squat 2 × 8, hold the bottom
- Standing Toe Touch 2 × 30 sec
- Child’s Pose 1 × 60 sec
The whole body in five moves. Sit in the bottom of the squat as long as it stays comfortable.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Hamstrings · Quadriceps · Glutes · Lower back · Abdominals · Abductors · Chest · Shoulders
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
One light pair of dumbbells and floor space. The weights stay light all six weeks — they hold you in a position, they are not the workout. Train 2 or 3 days a week. You pick when you add it.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Loaded Mobility — Dumbbell” lands in your calendar. No new sessions arrive after it. Get all 6 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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