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Mobility Work

by DeAnna R.
1 athletes joined

Program Description

**Mobility Work** is an 8-week program designed to enhance your flexibility and functional movement through a series of dynamic bodyweight exercises. With 24 sessions spread across two months, you'll engage in effective routines like the World's Greatest Stretch and 90/90 Hip Flow, targeting key muscle groups for improved mobility. Each session is structured to challenge your range of motion while promoting recovery and injury prevention. Elevate your training and unlock your body's potential with this focused approach to mobility!

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    20 minutes
  • Created
    Nov 25, 2025 04:10
  • Last Edited
    Nov 26, 2025 10:49
Muscle Engagement
Front
Back
MuscleSet
Stretching
22.4%
Glutes
16.4%
Quadriceps
14.9%
Abductors
11.9%
Other
7.5%
Upper Back
7.5%
Calves
7.5%
Hamstrings
7.5%
Adductors
3%
Abs
1.5%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
90/90 Hip Flow
3
12 reps
-
3
Cat Cow and T-Spine Rotation
3
10 reps
-
4
1/2 Kneeling Adductor Rock Back
3
10 reps
-
5
Thread the Needle
3
10 reps
-
6
Achilles Opener
3
1 mins
-
7
Thoracic Extension Stretch
3
10 reps
-
8
Figure 4 Windshield Wipers
3
12 reps
-
9
Squat (Bodyweight)
3
10 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
World's Greatest Stretch
3 Sets
10 Reps
-
2
90/90 Hip Flow
3 Sets
12 Reps
-
3
Cat Cow and T-Spine Rotation
3 Sets
10 Reps
-
4
1/2 Kneeling Adductor Rock Back
3 Sets
10 Reps
-
5
Thread the Needle
3 Sets
10 Reps
-
6
Achilles Opener
3 Sets
1 mins
-
7
Thoracic Extension Stretch
3 Sets
10 Reps
-
8
Figure 4 Windshield Wipers
3 Sets
12 Reps
-
9
Squat (Bodyweight)
3 Sets
10 Reps
-
10
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
-
Day 2
1
World's Greatest Stretch
3 Sets
10 Reps
-
2
90/90 Hip Flow
3 Sets
12 Reps
-
3
Cat Cow and T-Spine Rotation
3 Sets
10 Reps
-
4
1/2 Kneeling Adductor Rock Back
3 Sets
10 Reps
-
5
Thread the Needle
3 Sets
10 Reps
-
6
Achilles Opener
3 Sets
1 mins
-
7
Thoracic Extension Stretch
3 Sets
10 Reps
-
8
Figure 4 Windshield Wipers
3 Sets
12 Reps
-
9
Squat (Bodyweight)
3 Sets
10 Reps
-
10
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
-
Day 3
1
World's Greatest Stretch
3 Sets
10 Reps
-
2
90/90 Hip Flow
3 Sets
12 Reps
-
3
Cat Cow and T-Spine Rotation
3 Sets
10 Reps
-
4
1/2 Kneeling Adductor Rock Back
3 Sets
10 Reps
-
5
Thread the Needle
3 Sets
10 Reps
-
6
Achilles Opener
3 Sets
1 mins
-
7
Thoracic Extension Stretch
3 Sets
10 Reps
-
8
Figure 4 Windshield Wipers
3 Sets
12 Reps
-
9
Squat (Bodyweight)
3 Sets
10 Reps
-
10
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
-