UNLEASH YOUR POTENTIAL
FREE PROGRAMMOBILITY PROGRAM
BENEFITS: Boost your Athletic Performance, Avoid pain and injuries, Get Rid of Stiffness and Heaviness, Improve Your Life
TYPE: Mobility, Range of Motion, Stability, Flexibility
EQUIPMENT: Yoga Mat and Resistant Band.
20-60 min
PER DAY
6 Weeks
PROGRAM
START TODAY
🐲🔥💪
NOTICE:
Hello guys! We are redirecting all training programs to a new website TrainWithBasia.com. I hope this change will make it easier for you to find my workouts and enjoy training with me. If you would like to accompany me on this journey, SUBSCRIBE to my new Youtube Channel - Train With Basia. Gradually all my workouts will be uploaded there and a lot more will come. Can't wait to start this new path with all of you!
WEEK 1
DAY 1
⚫️
1 Warm Up | 2 TESTS | 26 min in total
10 MIN – Warm Up
8 MIN – Shoulder MOBILITY TEST
8 MIN Lower Body Basics
DAY 2
⚫️
3 workouts | 53 min in total
10 MIN – Warm Up
13 MIN – Shoulder Mobility
30 MIN – Master Deep Squat
DAY 3
⚫️
3 workouts | 53 min in total
10 MIN – Warm Up
13 MIN – RESISTANCE BAND
30 MIN – Quads Stretches
DAY 4
⚫️
REST DAY
REST DAY
DAY 5
⚫️
3 workouts | 51 min in total
10 MIN – Warm Up
17 MIN – PEC Stretches
24 MIN – Middle Back
DAY 6
⚫️
2 workouts | 45 min in total
10 MIN – Warm Up
35 MIN – Hamstring Stretches
DAY 7
⚫️
REST DAY
REST DAY
WEEK 2
DAY 8
⚫️
2 Workouts | 1 TEST | 58 min in total
10 MIN – Warm Up
9 MIN – Hip MOBILITY TEST
39 MIN – Flexibility & Strength
DAY 9
⚫️
2 workouts | 47 min in total
10 MIN – Warm Up
37 MIN – Hip Flexors
DAY 10
⚫️
3 workouts | 52 min in total
10 MIN – Warm Up
24 MIN – Middle Back
18 MIN – Internal Hip Rotation
DAY 11
⚫️
REST DAY
REST DAY
DAY 12
⚫️
2 workouts | 45 min in total
10 MIN – Warm Up
35 MIN – External Hip Rotation
DAY 13
⚫️
3 workouts | 47 min in total
10 MIN – Warm Up
27 MIN – Back Flexibility
10 MIN – RESISTANCE BAND
DAY 14
⚫️
REST DAY
REST DAY
WEEK 3
DAY 15
⚫️
3 workouts | 53 min in total
10 MIN – Warm Up
13 MIN – Shoulder Mobility
30 MIN – Quads Stretches
DAY 16
⚫️
3 workouts | 53 min in total
10 MIN – Warm Up
13 MIN – RESISTANCE BAND
30 MIN – Master Deep Squat
DAY 17
⚫️
3 workouts | 51 min in total
10 MIN – Warm Up
17 MIN – PEC Stretches
24 MIN – Middle Back
DAY 18
⚫️
REST DAY
REST DAY
DAY 19
⚫️
2 workouts | 45 min in total
10 MIN – Warm Up
35 MIN – Hamstring Stretches
DAY 20
⚫️
2 workouts | 49 min in total
10 MIN – Warm Up
39 MIN – Flexibility & Strength
DAY 21
⚫️
REST DAY
REST DAY
WEEK 4
DAY 22
⚫️
2 workouts | 47 min in total
10 MIN – Warm Up
37 MIN – Hip Flexors
DAY 23
⚫️
3 workouts | 47 min in total
10 MIN – Warm Up
13 MIN – Shoulder Mobility
24 MIN – Middle Back
DAY 24
⚫️
2 workouts | 40 min in total
10 MIN – Warm Up
30 MIN – Master Deep Squat
30 MIN – Quads Stretches
DAY 25
⚫️
REST DAY
REST DAY
DAY 26
⚫️
2 workouts | 45 min in total
10 MIN – Warm Up
35 MIN – Hamstring Stretches
DAY 27
⚫️
3 workouts | 40 min in total
10 MIN – Warm Up
13 MIN – RESISTANCE BAND
17 MIN – PEC Stretches
DAY 28
⚫️
REST DAY
REST DAY
WEEK 5
DAY 29
⚫️
2 workouts | 45 min or 28 min in total
10 MIN – Warm Up
35 MIN – External Hip Rotation
18 MIN – Internal Hip Rotation
DAY 30
⚫️
3 workouts | 47 min in total
10 MIN – Warm Up
27 MIN – Back Flexibility
10 MIN – RESISTANCE BAND
DAY 31
⚫️
2 workouts | 47 min in total
10 MIN – Warm Up
37 MIN – Hip Flexors
DAY 32
⚫️
REST DAY
REST DAY
DAY 33
⚫️
2 workouts | 45 min in total
10 MIN – Warm Up
35 MIN – Hamstring Stretches
DAY 34
⚫️
3 workouts | 47 min in total
10 MIN – Warm Up
24 MIN – Middle Back
13 MIN – Shoulder Mobility
DAY 35
⚫️
REST DAY
REST DAY
WEEK 6
DAY 36
⚫️
2 workouts | 40 min in total
10 MIN – Warm Up
30 MIN – Master Deep Squat
30 MIN – Quads Stretches
DAY 37
⚫️
2 workouts | 49 min in total
10 MIN – Warm Up
39 MIN – Flexibility & Strength
DAY 38
⚫️
2 workouts | 45 min or 28 min in total
10 MIN – Warm Up
35 MIN – External Hip Rotation
18 MIN – Internal Hip Rotation
DAY 39
⚫️
REST DAY
REST DAY
DAY 40
⚫️
2 workouts | 47 min in total
10 MIN – Warm Up
37 MIN – Hip Flexors
DAY 41
⚫️
3 workouts | 55 min in total
10 MIN – Warm Up
35 MIN – Hamstring Stretches
10 MIN – RESISTANCE BAND
DAY 42
⚫️
1 Warm Up | 3 TESTS | 35 min in total
10 MIN – Warm Up
8 MIN – Shoulder MOBILITY TEST
8 MIN – Lower Body Basics
9 MIN – Hip MOBILITY TEST
Great Job Dragons and Warriors
You have completed MOBILITY PROGRAM
MAINTAIN MOBILITY
Mobility and flexibility is something that if you don’t work on it, it will deteriorate. This is why it is recommended to keep doing the workouts that target your stiffness. I cannot say how often you should do them. It all depends on your goals and your mobility. But my general advice would be:
- stretch after workouting out
- and if you are not exercising, do the mobility routines at least 2 times a week
#DragonsWarriorsTribe
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