Mobility Foundations
Eight weeks of ten-minute stretch sessions for hips, shoulders and spine. A patch of floor is all it takes.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 5
- Level
- Beginner
- Gear
- A patch of floor and a wall to lean on. Nothing to buy.
The sessions Five 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
- Hip Circles 1 × 8 each way
- Kneeling Hip Flexor Stretch or Standing Hip Flexor Stretch 2 × 30 sec each side
- Side-Lying Quad Stretch 2 × 30 sec each side
- Figure-Four Stretch 2 × 30 sec each side
- Straddle Fold 2 × 40 sec
In the kneeling stretch, tuck your tail and press the back hip forward — no arching.
Day 2 Shoulders & Neck
- Arm Circles 1 × 10 each way
- Chest Opener 2 × 30 sec
- Overhead Triceps Stretch 2 × 30 sec each side
- Upper Back Reach 2 × 30 sec
- Side Neck Stretch 2 × 20 sec each side
Gentle is the whole point at the neck — hand weight only, never a pull.
Day 3 Spine
- Cat–Cow 1 × 10 slow reps
- Pelvic Tilt to Bridge 1 × 10 slow reps
- Lying Twist 2 × 30 sec each side
- Knees to Chest 1 × 40 sec
- Child’s Pose 1 × 60 sec
Move with your breath — exhale into every fold and twist.
Day 4 Hamstrings & Calves
- Standing Toe Touch 1 × 30 sec
- Seated Hamstring Stretch 2 × 30 sec each side
- Wall Calf Stretch 2 × 30 sec each side
- Ankle Circles 1 × 8 each way
Fold from the hips and let the head hang — a bend in the knees is fine.
Day 5 Whole Body
- Inchworm 1 × 6 slow reps
- World’s Greatest Stretch 1 × 5 each side
- Standing Side Bend 2 × 20 sec each side
- Standing Twist 2 × 15 sec each side
- Child’s Pose 1 × 60 sec
The rotation’s round-up day — anything still tight gets the extra set.
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
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
What it trains
Hamstrings · Lower back · Quadriceps · Calves · Glutes · Middle back · Abdominals · Abductors · Chest · Neck · Shoulders · Triceps
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?
A patch of floor and a wall to lean on. Nothing to buy. Train 3 or 5 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 Mobility Foundations” lands in your calendar. No new sessions arrive after it. Get all 8 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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Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.