FREEBeginner 4 weeks
Starter Mobility & Core
Move better, feel stronger
Goal
Improve mobility, stability and core strength
Duration
4 weeks
Level
FREE
Improve mobility, stability and core strength over 4 weeks. Short daily routines target tight hips, stiff shoulders and a weak midline — the foundations every athlete needs before loading weight.
Programme schedule
1
Week 1 — Foundation
Foundation phase. Establishing form and base capacity.
Active Recovery W1
Fri · 25 min · Beginner
Mobility Flow W1
Mon · 25 min · Beginner
Core Strength W1
Wed · 30 min · Beginner
2
Week 2 — Foundation
Foundation phase. Establishing form and base capacity.
Active Recovery W2
Fri · 25 min · Beginner
Mobility Flow W2
Mon · 25 min · Beginner
Core Strength W2
Wed · 30 min · Beginner
3
Week 3 — Build
Build phase. Progressive overload and volume.
Active Recovery W3
Fri · 25 min · Beginner
Mobility Flow W3
Mon · 25 min · Beginner
Core Strength W3
Wed · 30 min · Beginner
4
Week 4 — Peak
Peak phase. Intensity and tapering.
Active Recovery W4
Fri · 25 min · Beginner
Mobility Flow W4
Mon · 25 min · Beginner
Core Strength W4
Wed · 30 min · Beginner