# Mobility & Flexibility Bodyweight – 5-Day Advanced > An advanced 5-day bodyweight mobility program. Five targeted sessions address hip/ankle, shoulder/thoracic, full-body flow, posterior chain, and active recovery patterns. Goal: Mobility Flexibility · Level: Advanced · Equipment: Bodyweight · 5 days/week · ~55 min/session · 8 weeks Interactive version (free): https://stay-active.app/templates/mob-bodyweight-advanced ## Overview For the advanced practitioner who wants a peak of functional flexibility and joint integrity, the Mobility Bodyweight - 5-Day Full Body structure is the most comprehensive mobility and movement program available. This program is designed for those who want to move at the highest possible level—to have the flexibility of a dancer, the stability of a gymnast, and the body awareness of a martial artist. The 45-minute, 5-day program is structured into five distinct sessions. Session A attacks the lower body with Deep Squat Holds, Hip 90/90, Cossack Squats, Pigeon Pose, and Hollow Body Holds. Session B focuses on the upper body and thoracic spine with Thoracic Rotations, Shoulder Dislocates, Prone Y-T-W, Wall Slides, and Dead Bugs. Session C develops strength through range of motion with Nordic Hamstring Curls, Pistol Squats, Archer Push-Ups, Single-Leg Glute Bridges, and Side Planks. Session D revisits the lower body with Hip Flexor Lunges, Lateral Squats, Sumo Squat to Stand, Glute Bridges, and Planks. Session E provides an active recovery and integration day with World's Greatest Stretch, Cat-Cow, Spinal Twist, Banded Good Mornings, and Glute Bridges. This program is built on the philosophy that advanced mobility requires strength, not just flexibility. The Archer Push-Up and Pistol Squat demand that you have both the flexibility to reach the position and the strength to control it. This is the gold standard of human movement—to be fully mobile and fully strong throughout that mobility. Over eight weeks, you will reach a level of physical fluidity that most people never achieve. You will move without restriction, perform complex movements with effortless control, and have a level of body ownership that is the hallmark of the truly elite mover. This 8-week block is for the dedicated practitioner who has spent significant time developing their movement quality and is ready for the most demanding and rewarding mobility program. ## The Program ### Day 1 – Hip & Ankle — Mobility - **Pistol Squat (Assisted)** — 3 sets × 8 per side, rest 60s - **Goblet Cossack Squat** — 3 sets × 10 per side, rest 60s - **Nordic Hamstring Curl** — 3 sets × 8 reps, rest 60s - **Hip Thrust (Bodyweight)** — 3 sets × 20 reps, rest 60s - **Bird Dog** — 3 sets × 12 per side, rest 60s ### Day 2 – Shoulder & Thoracic — Upper - **Hindu Push-Up** — 3 sets × 12 reps, rest 60s - **Pseudo Planche Push-Up** — 3 sets × 8 reps, rest 60s - **Table Inverted Row** — 3 sets × 15 reps, rest 60s - **Wall Angel** — 3 sets × 15 reps, rest 60s - **Side Plank with Hip Dip** — 3 sets × 40s per side, rest 60s ### Day 3 – Full Flow — Full Body - **Goblet Cossack Squat** — 3 sets × 10 per side, rest 60s - **Wide Push-Up** — 3 sets × 15 reps, rest 60s - **Towel Row** — 3 sets × 15 reps, rest 60s - **Hamstring Walkouts** — 3 sets × 12 reps, rest 60s - **Dead Bug March** — 3 sets × 12 per side, rest 60s ### Day 4 – Posterior Chain — Lower - **Nordic Hamstring Curl** — 3 sets × 8 reps, rest 60s - **Hip Thrust (Bodyweight)** — 3 sets × 25 reps, rest 60s - **Prone Back Extension Row** — 3 sets × 15 reps, rest 60s - **Superman Hold** — 3 sets × 15 reps, rest 60s - **Hollow Body Hold** — 3 sets × 25s, rest 60s ### Day 5 – Active Recovery — Mobility - **Box Squat (Bodyweight)** — 3 sets × 10 reps, rest 60s - **Sumo Squat (Bodyweight)** — 3 sets × 10 reps, rest 60s - **Doorframe Row** — 3 sets × 15 reps, rest 60s - **Wall Angel** — 3 sets × 15 reps, rest 60s - **Bird Dog** — 3 sets × 12 per side, rest 60s ## FAQ ### Why is there a session dedicated purely to integration and active recovery? Session E is not a rest day—it is an active movement day that helps your nervous system integrate the new range of motion it has been working to achieve all week. When you re-visit gentle movements on the fifth day, you reinforce the neural pathways that make the new ranges of motion feel natural and accessible. ### How is this different from yoga? While there is overlap in some movements, this program is specifically structured around strength-through-range-of-motion principles from physical therapy, gymnastics, and sports science. Yoga prioritizes different aspects, like breathing and spiritual practice. This program prioritizes making you a stronger, more athletic human being through the lens of movement quality. ### Can someone reach this level without prior mobility work? Realistically, no. The movements in this program—particularly the Archer Push-Up, Pistol Squat, and Nordic Hamstring Curl—require a significant baseline of strength and body awareness. Attempting them without proper preparation will result in poor form and a high risk of injury. Build your foundation with the beginner or intermediate programs first. ### What does peak mobility actually feel like? At peak mobility, you can sit in a full deep squat comfortably for minutes, reach your full shoulder rotation easily, and perform complex compound movements without any joint restriction limiting your performance. You will feel a physical ease and fluidity in everything you do, from exercise to everyday life. ### Who is this structure worst for? This structure is worst for the beginner, for obvious reasons. It is also a challenge for someone who is primarily focused on maximizing raw strength, as the high volume and the movement complexity can interfere with the heavy strength training required to hit maximal lifts. ### How do I know I have reached advanced level mobility? Test it through performance benchmarks. Can you perform an Overhead Squat with a broomstick with your heels flat on the floor and your arms fully locked out? Can you do a Pistol Squat on each leg? Can you bring your hands together behind your back with one over your shoulder and one under? These tests tell the truth. ## Safety notes Advanced mobility requires patience. Consistency over weeks matters more than intensity in any single session.