UNLEASH YOUR POTENTIAL

FREE PROGRAM

MOBILITY 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 video

10 MIN – Warm Up

Test for your shoulders and thoracic spine mobility

8 MIN – Shoulder MOBILITY TEST

Test for your lower body mobility

8 MIN Lower Body Basics

DAY 2

⚫️

3 workouts | 53 min in total

10 min Warm up video

10 MIN – Warm Up

Improve shoulder mobility

13 MIN – Shoulder Mobility

ankle mobility and stability workout

30 MIN – Master Deep Squat

DAY 3

⚫️

3 workouts | 53 min in total

10 min Warm up video

10 MIN – Warm Up

resistance band workout for better posture

13 MIN – RESISTANCE BAND

stretching quads workout

30 MIN – Quads Stretches

DAY 4

⚫️

REST DAY

REST DAY

DAY 5

⚫️

3 workouts | 51 min in total

10 min Warm up video

10 MIN – Warm Up

Shoulder mobility workout

17 MIN – PEC Stretches

fix posture

24 MIN – Middle Back

DAY 6

⚫️

2 workouts | 45 min in total

10 min Warm up video

10 MIN – Warm Up

hamstring flexibility workout

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 video

10 MIN – Warm Up

Test for hip mobility

9 MIN – Hip MOBILITY TEST

flexibility workout

39 MIN – Flexibility & Strength

DAY 9

⚫️

2 workouts | 47 min in total

10 min Warm up video

10 MIN – Warm Up

improve hip flexors flexibility

37 MIN – Hip Flexors

DAY 10

⚫️

3 workouts | 52 min in total

10 min Warm up video

10 MIN – Warm Up

fix posture

24 MIN – Middle Back

Hip stretches for internal hip rotation

18 MIN – Internal Hip Rotation

DAY 11

⚫️

REST DAY

REST DAY

DAY 12

⚫️

2 workouts | 45 min in total

10 min Warm up video

10 MIN – Warm Up

hip stretches for external hip rotation

35 MIN – External Hip Rotation

DAY 13

⚫️

3 workouts | 47 min in total

10 min Warm up video

10 MIN – Warm Up

Back Mobility

27 MIN – Back Flexibility

toned arms and sculpted back workout

10 MIN – RESISTANCE BAND

DAY 14

⚫️

REST DAY

REST DAY

WEEK 3

DAY 15

⚫️

3 workouts | 53 min in total

10 min Warm up video

10 MIN – Warm Up

Improve shoulder mobility

13 MIN – Shoulder Mobility

stretching quads workout

30 MIN – Quads Stretches

DAY 16

⚫️

3 workouts | 53 min in total

10 min Warm up video

10 MIN – Warm Up

resistance band workout for better posture

13 MIN – RESISTANCE BAND

ankle mobility and stability workout

30 MIN – Master Deep Squat

DAY 17

⚫️

3 workouts | 51 min in total

10 min Warm up video

10 MIN – Warm Up

Shoulder mobility workout

17 MIN – PEC Stretches

fix posture

24 MIN – Middle Back

DAY 18

⚫️

REST DAY

REST DAY

DAY 19

⚫️

2 workouts | 45 min in total

10 min Warm up video

10 MIN – Warm Up

hamstring flexibility workout

35 MIN – Hamstring Stretches

DAY 20

⚫️

2 workouts | 49 min in total

10 min Warm up video

10 MIN – Warm Up

flexibility workout

39 MIN – Flexibility & Strength

DAY 21

⚫️

REST DAY

REST DAY

WEEK 4

DAY 22

⚫️

2 workouts | 47 min in total

10 min Warm up video

10 MIN – Warm Up

improve hip flexors flexibility

37 MIN – Hip Flexors

DAY 23

⚫️

3 workouts | 47 min in total

10 min Warm up video

10 MIN – Warm Up

Improve shoulder mobility

13 MIN – Shoulder Mobility

fix posture

24 MIN – Middle Back

DAY 24

⚫️

2 workouts | 40 min in total

10 min Warm up video

10 MIN – Warm Up

workout that improves deep squat

30 MIN – Master Deep Squat

knee mobility workout

30 MIN – Quads Stretches

DAY 25

⚫️

REST DAY

REST DAY

DAY 26

⚫️

2 workouts | 45 min in total

10 min Warm up video

10 MIN – Warm Up

hamstring flexibility workout

35 MIN – Hamstring Stretches

DAY 27

⚫️

3 workouts | 40 min in total

10 min Warm up video

10 MIN – Warm Up

resistance band workout for better posture

13 MIN – RESISTANCE BAND

Shoulder mobility workout

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 video

10 MIN – Warm Up

routine for outside hip rotation

35 MIN – External Hip Rotation

improve your inside hip rotation

18 MIN – Internal Hip Rotation

DAY 30

⚫️

3 workouts | 47 min in total

10 min Warm up video

10 MIN – Warm Up

Back Mobility

27 MIN – Back Flexibility

toned arms and sculpted back workout

10 MIN – RESISTANCE BAND

DAY 31

⚫️

2 workouts | 47 min in total

10 min Warm up video

10 MIN – Warm Up

improve hip flexors flexibility

37 MIN – Hip Flexors

DAY 32

⚫️

REST DAY

REST DAY

DAY 33

⚫️

2 workouts | 45 min in total

10 min Warm up video

10 MIN – Warm Up

hamstring flexibility workout

35 MIN – Hamstring Stretches

DAY 34

⚫️

3 workouts | 47 min in total

10 min Warm up video

10 MIN – Warm Up

fix posture

24 MIN – Middle Back

Improve shoulder mobility

13 MIN – Shoulder Mobility

DAY 35

⚫️

REST DAY

REST DAY

WEEK 6

DAY 36

⚫️

2 workouts | 40 min in total

10 min Warm up video

10 MIN – Warm Up

workout that improves deep squat

30 MIN – Master Deep Squat

knee mobility workout

30 MIN – Quads Stretches

DAY 37

⚫️

2 workouts | 49 min in total

10 min Warm up video

10 MIN – Warm Up

flexibility workout

39 MIN – Flexibility & Strength

DAY 38

⚫️

2 workouts | 45 min or 28 min in total

10 min Warm up video

10 MIN – Warm Up

routine for outside hip rotation

35 MIN – External Hip Rotation

improve your inside 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 video

10 MIN – Warm Up

improve hip flexors flexibility

37 MIN – Hip Flexors

DAY 41

⚫️

3 workouts | 55 min in total

10 min Warm up video

10 MIN – Warm Up

hamstring flexibility workout

35 MIN – Hamstring Stretches

toned arms and sculpted back workout

10 MIN – RESISTANCE BAND

DAY 42

⚫️

1 Warm Up | 3 TESTS | 35 min in total

10 min Warm up video

10 MIN – Warm Up

Test for your shoulders and thoracic spine mobility

8 MIN – Shoulder MOBILITY TEST

Test for your lower body mobility

8 MIN – Lower Body Basics

Test for hip mobility

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

Remember that you always can support us by liking, commenting, and sharing our content through different social media. Also, don’t forget to tag us, we love to read your feedback.

THANK YOU FOR YOUR SUPPORT!