Explore your range of motion · Beginner
A month of mobility
Four gentle sessions each week covering shoulders, hips and whole-body movement. Later weeks introduce a longer dynamic flow. Keep stretches comfortable.
4 weeks4 sessions / weekNo equipment
MAKE ROOM FOR REAL LIFE
Your flexible schedule.
Choose one to six weekdays. Sessions follow the plan’s order; using fewer days extends its calendar. Days without a session are free for recovery. Progress never expires.
Repeat a week:
Follow the calendar at your own pace. Rest days are part of the plan. Completed workouts are
checked off automatically when you finish a session from this calendar.
Week 1
Find your footing.DAY 1Morning unwind8 min
DAY 2Rest & recoverRest & recharge
DAY 3Make shoulder space9 minDAY 4Hips in motion8 minDAY 5Rest & recoverRest & recharge
DAY 6Evening exhale8 minDAY 7Rest & recoverRest & recharge
Week 2
Keep showing up for yourself.DAY 8Morning unwind8 min
DAY 9Rest & recoverRest & recharge
DAY 10Make shoulder space9 minDAY 11Hips in motion8 minDAY 12Rest & recoverRest & recharge
DAY 13Evening exhale8 minDAY 14Rest & recoverRest & recharge
Week 3
Keep showing up for yourself.DAY 15Spine and hips8 min
DAY 16Rest & recoverRest & recharge
DAY 17Away from the desk8 minDAY 18Lower body unwind8 minDAY 19Rest & recoverRest & recharge
DAY 20The floor stretch10 minDAY 21Rest & recoverRest & recharge
Week 4
Look how far you have come.DAY 22Room to move12 min
DAY 23Rest & recoverRest & recharge
DAY 24Make shoulder space9 minDAY 25Hips in motion8 minDAY 26Rest & recoverRest & recharge
DAY 27The soft landing5 minDAY 28Rest & recoverRest & recharge