Posture & Mobility 3-Day
Three mobility sessions a week for desk-bound stiffness: hip, thoracic and shoulder drills, band pull-aparts, face pulls and dead hangs. No load needed; the focus is form and breathing.
Frequency: 3x / week · Duration: 6 weeks · Workout: ~30 min · Level: Beginner
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
3 training days, 14 exercises across the week, 42 sets in total in the 5-15 rep range, resting about 45s between them.
No single lift dominates — the week spreads across 14 different exercises rather than repeating a few.
Goals: General Fitness
Equipment: Bodyweight, Minimal
Weekly Schedule
Upper Mobility — Upper
- Cat-Cow: 3 × 10, rest 30s
- Thoracic Rotation: 3 × 8/side, rest 30s
- Band Pull-Apart: 3 × 15, rest 30s
- Wall Slide: 3 × 10, rest 45s
- Face Pull: 3 × 15, rest 1 min
Hip Mobility — Lower
4 exercises (Pro).
Full Mobility — Full
5 exercises (Pro).
Progression Guidance
Focus on form and breathing; no load needed.