An intermediate 4-day bodyweight mobility program. Structured upper and lower sessions address thoracic, shoulder, hip, and posterior chain mobility with progressive loading.
For the intermediate practitioner ready to take their mobility and flexibility to the next level, the Mobility Bodyweight - 4-Day Upper/Lower structure provides a more targeted and intensive program that systematically addresses the major joints of the body. This program moves beyond basic stretching and into active joint strengthening and controlled mobility that builds lasting physical resilience.
The 40-minute, 4-day split is divided into Lower A, Upper A, Lower B, and Upper B. Lower A includes the World's Greatest Stretch, Deep Squat Hold, Hip 90/90, Nordic Hamstring Curl, and Cossack Squat. Upper A focuses on Thoracic Rotation, Band Pull-Aparts, Shoulder Dislocates, Pike Push-Up, and Dead Bug. Lower B adds the Hip Flexor Lunge, Pigeon Pose, Lateral Squat, Glute Bridge, and Hollow Body Hold. Upper B includes the Prone Y-T-W, Wall Slides, Side Plank, Doorframe Row, and Plank.
This program works on the principle of active flexibility. Unlike static stretching, where you hold a position for a long time in a passive state, this program forces you to move through ranges of motion while remaining under tension and control. This builds mobility that is genuinely useful—meaning you can access these ranges when you need to, not just when you are warmed up and relaxed.
Over eight weeks, you will see a dramatic improvement in your functional flexibility. Your hip rotation will increase, your thoracic spine will become more mobile, and your shoulder integrity will be significantly stronger. You will move better, feel less restricted, and have a much lower risk of injury during your other physical activities.
This 8-week block is for the intermediate mover who has done some mobility work before and is ready for a more structured and demanding program.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Wall Angel | 3 × 12 | 60s |
| Hindu Push-Up | 3 × 10 | 60s |
| Table Inverted Row | 3 × 12 | 60s |
| Doorframe Row | 3 × 15 | 60s |
| Prone Back Extension Row | 3 × 15 | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Wide Push-Up | 3 × 12 | 60s |
| Archer Push-Up | 3 × 8 per side | 60s |
| Towel Row | 3 × 15 | 60s |
| Dead Bug | 3 × 10 per side | 60s |
| Side Plank | 3 × 30s per side | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cossack Squat | 3 × 10 per side | 60s |
| Hip Thrust (Bodyweight) | 3 × 20 | 60s |
| Single-Leg Glute Bridge | 3 × 12 per side | 60s |
| Hamstring Walkouts | 3 × 10 | 60s |
| Bird Dog | 3 × 10 per side | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Nordic Hamstring Curl | 3 × 6 | 60s |
| Reverse Lunge | 3 × 10 per side | 60s |
| Sumo Squat (Bodyweight) | 3 × 12 | 60s |
| Glute Bridge | 3 × 20 | 60s |
| Hollow Body Hold | 3 × 20s | 60s |
The Mobility & Flexibility Bodyweight 4-Day plan is 4 days a week, with sessions of about 45 minutes, over 8 weeks.
None. Every exercise in the Mobility & Flexibility Bodyweight 4-Day plan uses your bodyweight, so you can do it at home.
The Mobility & Flexibility Bodyweight 4-Day plan is an intermediate plan, best once you have trained consistently for a few months. If you are new to training, start with one of the beginner plans in the free library.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
The Prone Y-T-W is a shoulder stability exercise performed lying face down. You make a Y shape with your arms, then a T shape, and then a W shape, lifting your arms against gravity. It is one of the most effective exercises for building rotator cuff strength and improving scapular (shoulder blade) stability, which is the foundation of all upper body movement.
Wall Slides are performed by pressing your back and arms against a wall and slowly sliding your arms up and down, maintaining contact the entire time. They teach your shoulder blades to move in the correct pattern—down and back—which directly counteracts the forward rounding that causes impingement and shoulder pain. They are deceptively difficult to do correctly.
Test your mobility before and after the program using simple benchmarks: How low can you squat without your heels rising? Can you touch your hands behind your back? How far can you rotate your torso? By testing these at the start and at week eight, you will have a clear, measurable record of your improvement.
The warm-up sessions (Lower A and Upper A) are excellent as movement preparation before a strength session. The more demanding sessions (Lower B and Upper B) are better used as standalone mobility days, as they create enough muscular fatigue that performing them before heavy lifting could impair your strength performance.
This structure is worst for the absolute beginner who has never done any targeted mobility work. The volume and the intensity of the movements—particularly the Nordic Hamstring Curl and Hollow Body Hold—require a baseline of strength and body awareness that a complete beginner has not yet developed.
Many people find that targeted mobility work significantly reduces chronic pain, particularly in the lower back and shoulders. However, if you have been diagnosed with a specific injury or condition, consult with a physiotherapist before starting. Do not push through any sharp, radiating, or new pain during the program.
Spend time in end-range positions. Passive flexibility must be paired with active control.
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