UNLEASH YOUR POTENTIAL

FREE PROGRAM

MOBILITY PROGRAM

BENEFITS: Boost your Athletic Performance, Avoid pain and injuries, Get Rid of Stiffness and Heaviness, Improve Your Life

TYPE: Mobility, Range of Motion, Stability, Flexibility

EQUIPMENT: Yoga Mat and Resistant Band.

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20-60 min

PER DAY

6 Weeks

PROGRAM

START TODAY
🐲🔥💪

NOTICE:

WE ARE IN TRANSITION from DragonsWarriors.com to TrainWithBasia.com. If you like my workouts and you would like to accompany me on this journey, SUBSCRIBE to my new Youtube Channel - Train With Basia. Gradually all my workouts will be there, in one place, easy to find for everybody. If you want to dowload PDF, you will be still directed to DragonsWarriors website.

WEEK 1

DAY 1

⚫️

1 Warm Up | 2 TESTS | 26 min in total

10 min Warm up video

10 MIN – Warm Up

Mobility tests for shoulder and spine

8 MIN – Shoulder MOBILITY TEST

Essential mobility tests

8 MIN Lower Body Basics

DAY 2

⚫️

3 workouts | 53 min in total

10 min Warm up video

10 MIN – Warm Up

Improve shoulder mobility

13 MIN – Shoulder Mobility

ankle mobility and stability workout

30 MIN – Master Deep Squat

DAY 3

⚫️

3 workouts | 53 min in total

10 min Warm up video

10 MIN – Warm Up

Resistance Band Exercises

13 MIN – RESISTANCE BAND

Knee Mobility

30 MIN – Quads Stretches

DAY 4

⚫️

REST DAY

REST DAY

DAY 5

⚫️

3 workouts | 51 min in total

10 min Warm up video

10 MIN – Warm Up

Open chest exercises

17 MIN – PEC Stretches

Middle Back Mobility

24 MIN – Middle Back

DAY 6

⚫️

2 workouts | 45 min in total

10 min Warm up video

10 MIN – Warm Up

hamstring flexibility workout

35 MIN – Hamstring Stretches

DAY 7

⚫️

REST DAY

REST DAY

WEEK 2

DAY 8

⚫️

2 Workouts | 1 TEST | 58 min in total

10 min Warm up video

10 MIN – Warm Up

Tests for hip mobility

9 MIN – Hip MOBILITY TEST

Mobility exercises for flexibility

39 MIN – Flexibility & Strength

DAY 9

⚫️

2 workouts | 47 min in total

10 min Warm up video

10 MIN – Warm Up

Hip flexors stretches

37 MIN – Hip Flexors

DAY 10

⚫️

3 workouts | 52 min in total

10 min Warm up video

10 MIN – Warm Up

Middle Back Mobility

24 MIN – Middle Back

Hip Mobility workout

18 MIN – Internal Hip Rotation

DAY 11

⚫️

REST DAY

REST DAY

DAY 12

⚫️

2 workouts | 45 min in total

10 min Warm up video

10 MIN – Warm Up

Hip mobility stretches

35 MIN – External Hip Rotation

DAY 13

⚫️

3 workouts | 47 min in total

10 min Warm up video

10 MIN – Warm Up

Back mobility workout

27 MIN – Back Flexibility

Resistance Band Exercises for mobility

10 MIN – RESISTANCE BAND

DAY 14

⚫️

REST DAY

REST DAY

WEEK 3

DAY 15

⚫️

3 workouts | 53 min in total

10 min Warm up video

10 MIN – Warm Up

Improve shoulder mobility

13 MIN – Shoulder Mobility

Knee Mobility

30 MIN – Quads Stretches

DAY 16

⚫️

3 workouts | 53 min in total

10 min Warm up video

10 MIN – Warm Up

Resistance Band Exercises

13 MIN – RESISTANCE BAND

ankle mobility and stability workout

30 MIN – Master Deep Squat

DAY 17

⚫️

3 workouts | 51 min in total

10 min Warm up video

10 MIN – Warm Up

Open chest exercises

17 MIN – PEC Stretches

Middle Back Mobility

24 MIN – Middle Back

DAY 18

⚫️

REST DAY

REST DAY

DAY 19

⚫️

2 workouts | 45 min in total

10 min Warm up video

10 MIN – Warm Up

hamstring flexibility workout

35 MIN – Hamstring Stretches

DAY 20

⚫️

2 workouts | 49 min in total

10 min Warm up video

10 MIN – Warm Up

Mobility exercises for flexibility

39 MIN – Flexibility & Strength

DAY 21

⚫️

REST DAY

REST DAY

WEEK 4

DAY 22

⚫️

2 workouts | 47 min in total

10 min Warm up video

10 MIN – Warm Up

Hip flexors stretches

37 MIN – Hip Flexors

DAY 23

⚫️

3 workouts | 47 min in total

10 min Warm up video

10 MIN – Warm Up

Improve shoulder mobility

13 MIN – Shoulder Mobility

Middle Back Mobility

24 MIN – Middle Back

DAY 24

⚫️

2 workouts | 40 min in total

10 min Warm up video

10 MIN – Warm Up

ankle mobility workout

30 MIN – Master Deep Squat

Knee mobility workout

30 MIN – Quads Stretches

DAY 25

⚫️

REST DAY

REST DAY

DAY 26

⚫️

2 workouts | 45 min in total

10 min Warm up video

10 MIN – Warm Up

hamstring flexibility workout

35 MIN – Hamstring Stretches

DAY 27

⚫️

3 workouts | 40 min in total

10 min Warm up video

10 MIN – Warm Up

Resistance Band Exercises

13 MIN – RESISTANCE BAND

Open chest exercises

17 MIN – PEC Stretches

DAY 28

⚫️

REST DAY

REST DAY

WEEK 5

DAY 29

⚫️

2 workouts | 45 min or 28 min in total

10 min Warm up video

10 MIN – Warm Up

hip mobility exercises

35 MIN – External Hip Rotation

Hip mobility exercises

18 MIN – Internal Hip Rotation

DAY 30

⚫️

3 workouts | 47 min in total

10 min Warm up video

10 MIN – Warm Up

Back mobility workout

27 MIN – Back Flexibility

Resistance Band Exercises for mobility

10 MIN – RESISTANCE BAND

DAY 31

⚫️

2 workouts | 47 min in total

10 min Warm up video

10 MIN – Warm Up

Hip flexors stretches

37 MIN – Hip Flexors

DAY 32

⚫️

REST DAY

REST DAY

DAY 33

⚫️

2 workouts | 45 min in total

10 min Warm up video

10 MIN – Warm Up

hamstring flexibility workout

35 MIN – Hamstring Stretches

DAY 34

⚫️

3 workouts | 47 min in total

10 min Warm up video

10 MIN – Warm Up

Middle Back Mobility

24 MIN – Middle Back

Improve shoulder mobility

13 MIN – Shoulder Mobility

DAY 35

⚫️

REST DAY

REST DAY

WEEK 6

DAY 36

⚫️

2 workouts | 40 min in total

10 min Warm up video

10 MIN – Warm Up

ankle mobility workout

30 MIN – Master Deep Squat

Knee mobility workout

30 MIN – Quads Stretches

DAY 37

⚫️

2 workouts | 49 min in total

10 min Warm up video

10 MIN – Warm Up

Mobility exercises for flexibility

39 MIN – Flexibility & Strength

DAY 38

⚫️

2 workouts | 45 min or 28 min in total

10 min Warm up video

10 MIN – Warm Up

hip mobility exercises

35 MIN – External Hip Rotation

Hip mobility exercises

18 MIN – Internal Hip Rotation

DAY 39

⚫️

REST DAY

REST DAY

DAY 40

⚫️

2 workouts | 47 min in total

10 min Warm up video

10 MIN – Warm Up

Hip flexors stretches

37 MIN – Hip Flexors

DAY 41

⚫️

3 workouts | 55 min in total

10 min Warm up video

10 MIN – Warm Up

hamstring flexibility workout

35 MIN – Hamstring Stretches

Resistance Band Exercises for mobility

10 MIN – RESISTANCE BAND

DAY 42

⚫️

1 Warm Up | 3 TESTS | 35 min in total

10 min Warm up video

10 MIN – Warm Up

Mobility tests for shoulder and spine

8 MIN – Shoulder MOBILITY TEST

Essential mobility tests

8 MIN – Lower Body Basics

Tests for hip mobility

9 MIN – Hip MOBILITY TEST

Great Job

You have completed MOBILITY PROGRAM

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MAINTAIN MOBILITY

Mobility and flexibility is something that if you don’t work on it, it will deteriorate. This is why it is recommended to keep doing the workouts that target your stiffness. I cannot say how often you should do them. It all depends on your goals and your mobility. But my general advice would be:

  • stretch after workouting out
  • and if you are not exercising, do the mobility routines at least 2 times a week