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Mobility;Gate

#strech#mobility#flexibility#joint#ironing

miksvell· Jul 2025

1athletes running this program

Free on iOS & Android

Overview

Length

18 weeks

Days / week

7 days

Level

Intermediate, Advanced, Beginner

Goal

Athletics, Muscle, Strength, Bodyweight Fitness

Equipment

Full Gym

Session length

50 min

Tips for Making It Safe & Efficient If short on time: Skip optional spine prep or only do 1 round of Supersets D/E/F. Prioritize joint control over passive flexibility (especially knees, shoulders). Use deep nasal breathing in isometric holds to activate the parasympathetic system.

Who it's for

Athletes of all experience levels

Athletes focused on gaining both size and strength

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Glutes

16.4%

Abs

14.8%

Hamstrings

13.1%

Stretching

13.1%

Lower Back

9.8%

Quadriceps

9.8%

Upper Back

6.6%

Lats

6.6%

Forearms

6.6%

Adductors

3.3%

Abductors

Week 1 Workouts

#	Exercise	Sets	Reps
Superset
1A	360 Wrist Rolls	1	30 reps
1B	Fist Swings	1	15 reps
1C	From Back Of The Hand To Fist	1	15 reps
1D	Wrist Knuckle Raises	1	15 reps
1E	Wrist Flexion Strech Level 1	1	20 reps
Superset
2A	Tibialis Anterior Raises	1	25 reps
2B	Heel Walk	1	0.5 min
2C	Plantar Flexion	1	15 reps
2D	Dorsiflexion	1	15 reps
Superset
3A	Open Book Strech	1	1 min
3B	Bench T-Spine Mobilization	1	0.5 min
Superset
4A	Scapular Pull-Up	2	15 reps
4B	Dead Hang	2	0.5 min
4C	Pseudo Planche Lean	2	0.5 min
Superset
5A	Good Morning	2	15 reps
5B	Hollow Hold	2	0.5 min
5C	Glute Bridge Hold	2	0.5 min
Superset
6A	Couch Stretch	2	0.5 min
6B	Hamstring Strech	2	0.5 min
6C	Butterfly Strech	2	0.5 min
6D	Pancake Strech	2	0.5 min
6E	Middle Split Hold	2	0.5 min
Superset
7A	Cossack Squat	2	10 reps
7B	Elevated Pigeon Stretch	2	0.5 min
7C	Squat Hold	2	1 min
Superset
8A	Reverse Nordic Curl	1	AMRAP
8B	Wall Bridge Rotations	1	10 reps

#	Exercise	Sets	Reps
Superset
1A	360 Wrist Rolls	1	30 reps
1B	Fist Swings	1	15 reps
1C	From Back Of The Hand To Fist	1	15 reps
1D	Wrist Knuckle Raises	1	15 reps
1E	Wrist Flexion Strech Level 1	1	20 reps
Superset
2A	Tibialis Anterior Raises	1	25 reps
2B	Heel Walk	1	0.5 min
2C	Plantar Flexion	1	15 reps
2D	Dorsiflexion	1	15 reps
Superset
3A	Open Book Strech	1	1 min
3B	Bench T-Spine Mobilization	1	0.5 min
Superset
4A	Scapular Pull-Up	2	15 reps
4B	Dead Hang	2	0.5 min
4C	Pseudo Planche Lean	2	0.5 min
Superset
5A	Good Morning	2	15 reps
5B	Hollow Hold	2	0.5 min
5C	Glute Bridge Hold	2	0.5 min
Superset
6A	Couch Stretch	2	0.5 min
6B	Hamstring Strech	2	0.5 min
6C	Butterfly Strech	2	0.5 min
6D	Pancake Strech	2	0.5 min
6E	Middle Split Hold	2	0.5 min
Superset
7A	Cossack Squat	2	10 reps
7B	Elevated Pigeon Stretch	2	0.5 min
7C	Squat Hold	2	1 min
Superset
8A	Reverse Nordic Curl	1	AMRAP
8B	Wall Bridge Rotations	1	10 reps

#	Exercise	Sets	Reps
Superset
1A	360 Wrist Rolls	1	30 reps
1B	Fist Swings	1	15 reps
1C	From Back Of The Hand To Fist	1	15 reps
1D	Wrist Knuckle Raises	1	15 reps
1E	Wrist Flexion Strech Level 1	1	20 reps
Superset
2A	Tibialis Anterior Raises	1	25 reps
2B	Heel Walk	1	0.5 min
2C	Plantar Flexion	1	15 reps
2D	Dorsiflexion	1	15 reps
Superset
3A	Open Book Strech	1	1 min
3B	Bench T-Spine Mobilization	1	0.5 min
Superset
4A	Scapular Pull-Up	2	15 reps
4B	Dead Hang	2	0.5 min
4C	Pseudo Planche Lean	2	0.5 min
Superset
5A	Good Morning	2	15 reps
5B	Hollow Hold	2	0.5 min
5C	Glute Bridge Hold	2	0.5 min
Superset
6A	Couch Stretch	2	0.5 min
6B	Hamstring Strech	2	0.5 min
6C	Butterfly Strech	2	0.5 min
6D	Pancake Strech	2	0.5 min
6E	Middle Split Hold	2	0.5 min
Superset
7A	Cossack Squat	2	10 reps
7B	Elevated Pigeon Stretch	2	0.5 min
7C	Squat Hold	2	1 min
Superset
8A	Reverse Nordic Curl	1	AMRAP
8B	Wall Bridge Rotations	1	10 reps

#	Exercise	Sets	Reps
Superset
1A	360 Wrist Rolls	1	30 reps
1B	Fist Swings	1	15 reps
1C	From Back Of The Hand To Fist	1	15 reps
1D	Wrist Knuckle Raises	1	15 reps
1E	Wrist Flexion Strech Level 1	1	20 reps
Superset
2A	Tibialis Anterior Raises	1	25 reps
2B	Heel Walk	1	0.5 min
2C	Plantar Flexion	1	15 reps
2D	Dorsiflexion	1	15 reps
Superset
3A	Open Book Strech	1	1 min
3B	Bench T-Spine Mobilization	1	0.5 min
Superset
4A	Scapular Pull-Up	2	15 reps
4B	Dead Hang	2	0.5 min
4C	Pseudo Planche Lean	2	0.5 min
Superset
5A	Good Morning	2	15 reps
5B	Hollow Hold	2	0.5 min
5C	Glute Bridge Hold	2	0.5 min
Superset
6A	Couch Stretch	2	0.5 min
6B	Hamstring Strech	2	0.5 min
6C	Butterfly Strech	2	0.5 min
6D	Pancake Strech	2	0.5 min
6E	Middle Split Hold	2	0.5 min
Superset
7A	Cossack Squat	2	10 reps
7B	Elevated Pigeon Stretch	2	0.5 min
7C	Squat Hold	2	1 min
Superset
8A	Reverse Nordic Curl	1	AMRAP
8B	Wall Bridge Rotations	1	10 reps

#	Exercise	Sets	Reps
Superset
1A	360 Wrist Rolls	1	30 reps
1B	Fist Swings	1	15 reps
1C	From Back Of The Hand To Fist	1	15 reps
1D	Wrist Knuckle Raises	1	15 reps
1E	Wrist Flexion Strech Level 1	1	20 reps
Superset
2A	Tibialis Anterior Raises	1	25 reps
2B	Heel Walk	1	0.5 min
2C	Plantar Flexion	1	15 reps
2D	Dorsiflexion	1	15 reps
Superset
3A	Open Book Strech	1	1 min
3B	Bench T-Spine Mobilization	1	0.5 min
Superset
4A	Scapular Pull-Up	2	15 reps
4B	Dead Hang	2	0.5 min
4C	Pseudo Planche Lean	2	0.5 min
Superset
5A	Good Morning	2	15 reps
5B	Hollow Hold	2	0.5 min
5C	Glute Bridge Hold	2	0.5 min
Superset
6A	Couch Stretch	2	0.5 min
6B	Hamstring Strech	2	0.5 min
6C	Butterfly Strech	2	0.5 min
6D	Pancake Strech	2	0.5 min
6E	Middle Split Hold	2	0.5 min
Superset
7A	Cossack Squat	2	10 reps
7B	Elevated Pigeon Stretch	2	0.5 min
7C	Squat Hold	2	1 min
Superset
8A	Reverse Nordic Curl	1	AMRAP
8B	Wall Bridge Rotations	1	10 reps

#	Exercise	Sets	Reps
Superset
1A	360 Wrist Rolls	1	30 reps
1B	Fist Swings	1	15 reps
1C	From Back Of The Hand To Fist	1	15 reps
1D	Wrist Knuckle Raises	1	15 reps
1E	Wrist Flexion Strech Level 1	1	20 reps
Superset
2A	Tibialis Anterior Raises	1	25 reps
2B	Heel Walk	1	0.5 min
2C	Plantar Flexion	1	15 reps
2D	Dorsiflexion	1	15 reps
Superset
3A	Open Book Strech	1	1 min
3B	Bench T-Spine Mobilization	1	0.5 min
Superset
4A	Scapular Pull-Up	2	15 reps
4B	Dead Hang	2	0.5 min
4C	Pseudo Planche Lean	2	0.5 min
Superset
5A	Good Morning	2	15 reps
5B	Hollow Hold	2	0.5 min
5C	Glute Bridge Hold	2	0.5 min
Superset
6A	Couch Stretch	2	0.5 min
6B	Hamstring Strech	2	0.5 min
6C	Butterfly Strech	2	0.5 min
6D	Pancake Strech	2	0.5 min
6E	Middle Split Hold	2	0.5 min
Superset
7A	Cossack Squat	2	10 reps
7B	Elevated Pigeon Stretch	2	0.5 min
7C	Squat Hold	2	1 min
Superset
8A	Reverse Nordic Curl	1	AMRAP
8B	Wall Bridge Rotations	1	10 reps

#	Exercise	Sets	Reps
Superset
1A	360 Wrist Rolls	1	30 reps
1B	Fist Swings	1	15 reps
1C	From Back Of The Hand To Fist	1	15 reps
1D	Wrist Knuckle Raises	1	15 reps
1E	Wrist Flexion Strech Level 1	1	20 reps
Superset
2A	Tibialis Anterior Raises	1	25 reps
2B	Heel Walk	1	0.5 min
2C	Plantar Flexion	1	15 reps
2D	Dorsiflexion	1	15 reps
Superset
3A	Scapular Pull-Up	2	15 reps
3B	Dead Hang	2	0.5 min
3C	Pseudo Planche Lean	2	0.5 min
Superset
4A	Good Morning	2	15 reps
4B	Hollow Hold	2	0.5 min
4C	Glute Bridge Hold	2	0.5 min
Superset
5A	Couch Stretch	2	0.5 min
5B	Hamstring Strech	2	0.5 min
5C	Butterfly Strech	2	0.5 min
5D	Pancake Strech	2	0.5 min
5E	Middle Split Hold	2	0.5 min
Superset
6A	Cossack Squat	2	10 reps
6B	Elevated Pigeon Stretch	2	0.5 min
6C	Squat Hold	2	1 min
Superset
7A	Reverse Nordic Curl	1	AMRAP
7B	Wall Bridge Rotations	1	10 reps
8	Iso Heel Raise	2	0.5 min
9	Foot Rotation Outward	1	—
10	Foot On Knee Rotation Inward	1	—
11	Seated Hipflexor Raise	1	—
12	90/90 Hip Flow	1	—
13	Elevated Pigeon Lift	1	—

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Mobility;Gate is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Mobility;Gate is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Mobility;Gate is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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