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Beginner Mobility & Flexibility Program | 4-Week Home Routine (PDF)

  • This session can be incorporated into a warm up regime before your typical gym workout, or added as a bedtime routine to wind down!

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Highlights

This Beginner Mobility and Flexibility Program is designed to help you safely increase range of motion, loosen tight muscles, and support healthy joints with simple, effective movement.

This is Phase 1. Download Phase 2 for a slightly more challenging program / a progression of Phase 1.

Who is this for?

- Beginners starting a fitness routine
- Runners or athletes with tight hips, hamstrings, or ankles
- Anyone feeling stiff from sitting, work, or daily stress
- Adults who want gentle, low-impact movement at home

What's Included:

- A 4-week, adaptable mobility routine, including a warm-up and cool-down stretch, that can be seamlessly added to your day 2-3x per week
- Education on the ​​importance of mobility for overall health, injury prevention, and performance
- An Explanation on How To Use the program
- Progression Tips over a 4-week period
- A tracking/reflection section to monitor improvements in flexibility and range of motion
- and tips to avoid overcompensation or improper form.

No equipment required.


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IslandFitCollective
Dakota Grossman
IslandFitCollective ·

Makawao, Hawaii

We calculate this number using a recency-weighted average of all ratings, with a rating's value decreasing by half each year to best reflect the current experience. 5.0
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10 sales
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5 months on Etsy
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Listed on Apr 19, 2026
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