Mobility All Levels 8 weeks 4 days/wk

Mobility Reset Back Pain Relief Series

Mobility + light strength for chronic lower-back tightness.

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Mobility Reset Back Pain Relief Series
by Coach Patel 30 min / session
Session length
30 min
Program length
8 weeks
Days / week
4 days
Primary goal
Mobility
Prerequisites

None. Suitable for all levels. Stop on sharp pain.

How to progress

Increase hold times by 5 seconds every 2 weeks. Move from passive to active holds by week 4.

🔥 Warm-up
  1. 3 min easy aerobic
  2. Cat-cow x 10
  3. World's greatest stretch x 5 each side
💨 Cool-down
  1. Savasana 5 min
  2. Box breathing 4-4-4-4 x 5 rounds
Weekly schedule

4-day split

Day 1
Hip Mobility
Hips, Glutes
1.
3
30s each side
0s
2.
3
30s
0s
3.
3
30s each side
0s
4.
3
30s
0s
Day 2
Thoracic & Shoulder Mobility
T-spine, Shoulders
1.
5
10 reps
0s
2.
3
10 each side
0s
3.
3
45s
0s
4.
3
30s each side
0s
5.
3
30s each side
0s
Day 3
Active Recovery Flow
Full Body
1.
3
30s
0s
2.
3
30s each side
0s
3.
3
30s each side
0s
4.
3
30s each side
0s
5.
3
30s each side
0s
Day 4
Spine & Hip Reset
Spine, Hips
1.
3
45s
0s
2.
3
30s each side
0s
3.
3
45s
0s
4.
3
30s each side
0s
5.
3
45s
0s
Coach notes
  • ▸ This is a all levels-level plan over 8 weeks.
  • ▸ Sessions average 30 min. Adjust based on recovery.
  • ▸ Take a deload week (50% volume) every 4th week.
Beginner All Levels Recovery 4 days Back Mobility

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Bookmark this page, set a start date, and train consistently. Track your lifts week-over-week.

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