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Michael’s Mobility Deload week

by Michael B.
4 athletes joined

Program Description

Michael's Mobility Deload Week is a focused 1-week program designed to enhance your flexibility and mobility while giving your body a well-deserved break. With three sessions per week, you'll engage in a variety of bodyweight and light cardio exercises, including the Cat Cow, Pigeon Stretch, and Cycling, all tailored for beginners. Each workout emphasizes full-body movement and stretching, ensuring you improve your range of motion and recovery without the intensity of traditional training. Perfect for those looking to reset their routine and promote overall wellness!

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Jul 05, 2025 01:39
  • Last Edited
    Aug 28, 2025 04:56

Summary

Michael’s Mobility Deload Week is a focused one-week program designed to enhance your flexibility and recovery with three dedicated sessions. Each workout combines dynamic movements like cycling and targeted stretches, including the Cat Cow and World's Greatest Stretch, to promote full-body mobility and alleviate tension. Perfect for those looking to recharge, this program requires no equipment and is ideal for at-home training. Embrace this opportunity to reset your body and improve your range of motion!
Muscle Engagement
Front
Back
MuscleSet
Neck
42.3%
Stretching
28.2%
Cardio
14.1%
Other
7%
Glutes
4.2%
Abductors
4.2%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Cat Cow and T-Spine Rotation
1
5 reps
-
3
World's Greatest Stretch
1
5 reps
-
4
90/90 Hip Flow
1
10 reps
-
5
Neck Flexion
3
8 reps
-
6
Neck Extension
3
8 reps
-
7
Pigeon Stretch with Thoracic Rotation
1
10 reps
-
8
Downward Dog to Lunge
1
10 reps
-
9
Supine Spinal Twist Stretch
1
10 mins
-
10
Cycling
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Cat Cow and T-Spine Rotation
1
5 reps
-
3
World's Greatest Stretch
1
5 reps
-
4
90/90 Hip Flow
1
10 reps
-
5
Neck Flexion
3
8 reps
-
6
Neck Extension
3
8 reps
-
7
Pigeon Stretch with Thoracic Rotation
1
10 reps
-
8
Downward Dog to Lunge
1
10 reps
-
9
Supine Spinal Twist Stretch
1
10 mins
-
10
Cycling
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
15 mins
-
2
Cat Cow and T-Spine Rotation
1
5 reps
-
3
World's Greatest Stretch
1
5 reps
-
4
90/90 Hip Flow
1
10 reps
-
5
Neck Flexion
3
8 reps
-
6
Neck Extension
3
8 reps
-
7
Pigeon Stretch with Thoracic Rotation
1
10 reps
-
8
Downward Dog to Lunge
1
10 reps
-
9
Supine Spinal Twist Stretch
1
10 mins
-
10
Cycling
1
10 mins
-
Week 1
1 / 1 Weeks
Day 1
1
Cycling
1 Set
15 mins
-
2
Cat Cow and T-Spine Rotation
1 Set
5 Reps
-
3
World's Greatest Stretch
1 Set
5 Reps
-
4
90/90 Hip Flow
1 Set
10 Reps
-
5
Neck Flexion
3 Sets
8 Reps
-
6
Neck Extension
3 Sets
8 Reps
-
7
Pigeon Stretch with Thoracic Rotation
1 Set
10 Reps
-
8
Downward Dog to Lunge
1 Set
10 Reps
-
9
Supine Spinal Twist Stretch
1 Set
10 mins
-
10
Cycling
1 Set
10 mins
-
Day 2
1
Cycling
1 Set
15 mins
-
2
Cat Cow and T-Spine Rotation
1 Set
5 Reps
-
3
World's Greatest Stretch
1 Set
5 Reps
-
4
90/90 Hip Flow
1 Set
10 Reps
-
5
Neck Flexion
3 Sets
8 Reps
-
6
Neck Extension
3 Sets
8 Reps
-
7
Pigeon Stretch with Thoracic Rotation
1 Set
10 Reps
-
8
Downward Dog to Lunge
1 Set
10 Reps
-
9
Supine Spinal Twist Stretch
1 Set
10 mins
-
10
Cycling
1 Set
10 mins
-
Day 3
1
Cycling
1 Set
15 mins
-
2
Cat Cow and T-Spine Rotation
1 Set
5 Reps
-
3
World's Greatest Stretch
1 Set
5 Reps
-
4
90/90 Hip Flow
1 Set
10 Reps
-
5
Neck Flexion
3 Sets
8 Reps
-
6
Neck Extension
3 Sets
8 Reps
-
7
Pigeon Stretch with Thoracic Rotation
1 Set
10 Reps
-
8
Downward Dog to Lunge
1 Set
10 Reps
-
9
Supine Spinal Twist Stretch
1 Set
10 mins
-
10
Cycling
1 Set
10 mins
-