Strength and cardio with zero equipment: anywhere, anytime
Mobility & Recovery (3x/week) routine
This 3-day-a-week mobility and recovery routine is built for performance and injury prevention. Whether you're dealing with stiff joints, tight muscles, or just want to improve your movement quality, this systematic approach addresses the most common mobility issues. Focus is on testing you'll feel refreshed after each workout. The weekly structure balances intensive flexibility and recovery while providing the movement replenishment the system is looking for.
Workout Summary
| Main goal | Improve flexibility and reduce soreness |
| Workout type | Mobility & recovery circuits |
| Training level | All levels |
| Program duration | Ongoing |
| Days per week | 3 (Tuesday, Thursday, Sunday) |
| Time per session | 30-40 minutes |
| Equipment required | Bodyweight, optional minimal light weights |
| Target audience | Active people seeking better recovery |
Recovery and rehabilitation
Mobility sessions that actually work
These mobility and movement work stretching - from tight hips and shoulders mobility onto you'll systematically deal quality of motion and range of motion. Exercises like hip flexor stretches, hamstring stretches and improving hip flexor range while creating stronger flexibility through targeted stretches. The approach is scientifically proven to deliver results.
Four phases, different focuses
Minimal time, maximum benefit
Each session focuses on different muscle groups and movement patterns. This approach allows your body to properly adapt to new ranges of motion while preventing overuse. The schedule ensures consistent progress without any muscles or your work has been typed ignored, and overall quality is optimized for recovery.
Upper Body & Spine Mobility
Cat Cow Stretch
Kneeling Back Rotation Stretch
Child's Pose
Spine Stretch
Bird Dog
Resistance Band Pull Apart
Hip & Lower Body Mobility
Low Lunge Twist
Bodyweight Squat
Standing Hip Flexor Stretch
Side Lunge
Low Lunge Twist
Full Body Flow & Recovery
Cat Cow Stretch
Bird Dog
Child's Pose
Standing Hip Flexor Stretch
Spine Stretch
Kneeling Back Rotation Stretch
Low Lunge Twist
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.
No rushing just better recovery
Designed for consistency
This plan is Tuesday, Thursday, and Sunday. Using three sessions between traditional training allows your body to recover while working flexibility. Total recovery is key to your daily activity and recovery activities are used recovery from even main.
Frequently asked questions about the Mobility & Recovery (3x/week) routine
Pain = back off. Modify or skip the movement and check your form. The goal is to feel better after the session, not worse.
Yes. Regular mobility work increases blood flow, improves tissue quality, and reduces inflammation, all of which speed up recovery.
Static stretching is passive. This routine focuses on active mobility: engaging your muscles through a full range of motion, improving joint health and real-world performance.
Yes—this routine was made to complement strength or cardio training. Just don’t skip it. Recovery is just as important as the workouts themselves.
Not really. Most movements are bodyweight-based. Optional equipment like dumbbells or resistance bands can be used to increase the challenge, but they’re not essential.
Lifters, runners, and desk workers alike
Who this Mobility & Recovery (3x/week) routine is for
This plan isn’t just for athletes, it’s for anyone feeling the stiffness of modern life. Whether you're tight from workouts, long hours at a desk, or poor posture, these movements help you feel better fast. It’s also perfect if you’re over 30 and want to stay ahead of common mobility issues.
Other splits that support strength, mobility, and athletic development
