Level 1 · All LevelsMobility

Mobility Reset

Restore joint functional ranges and improve movement quality for longevity and performance.

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Mobility Reset

Periodization curve

Intensity & volume by week

Intensity Volume load

Every fourth week drops load — that dip is the deload where adaptation actually happens.

Mobility Reset

Duration8 Weeks Block
FocusJoint Health & Range
Frequency5–6 Sessions / Week
GoalMobility

Week 01: FOUNDATION

RPE — how hard to push

RPE (Rate of Perceived Exertion) is a simple 1–10 effort scale. The higher the number, the harder the set should feel — 10 is an all-out max, 5 is an easy warm-up. The phrase after each number is roughly how many reps you could still do when you rack the weight.

  • 10Max effort — nothing left
  • 9Very hard — 1 rep left
  • 8Hard — 2 reps left
  • 7Moderate — 3 reps left
  • 6Fairly easy — 4 reps left
  • 5Easy — warm-up weight
Day 01
Monday — Full Body Mobility
Est. 25 MIN

Cat-Cow

Segment by segment, articulate the spine.

2 × 8

FLOW

World's Greatest Stretch

Lunge, rotate, reach. Move with control.

2 × 5/side

HIPS

Arm Circles

Slow, controlled circles in each direction.

2 × 10/dir

SHOULDERS

90/90 Hip Rotations

Controlled transitions, no momentum.

2 × 8/side

HIPS

Deep Squat Hold

Feet flat, chest tall, breathe into the position.

3 × 20–30s

HIPS

Thoracic Open Books

Stack the hips, rotate from the mid-back.

2 × 8/side

T-SPINE

Half-Kneeling Hip Flexor Stretch

Squeeze the glute, tuck the pelvis under.

2 × 30s/side

HIPS

Wall Shoulder Slides

Ribs down, glide the hands up the wall.

2 × 10

SHOULDERS

Child's Pose

Reach long, relax the shoulders to the floor.

60s

RECOVER

Deep Breathing

Belly breathing, slow nasal inhales and exhales.

2 min

BREATH

Day 02
Tuesday — Lower Body Mobility
Est. 20 MIN

Ankle Knee-to-Wall

Drive the knee forward over the toe, heel down.

3 × 8/side

ANKLES

90/90 Hip Rotations

Controlled transitions, no momentum.

3 × 8/side

HIPS

Cossack Squat

Shift side to side, keep the trailing leg long.

2 × 6/side

HIPS

Couch Stretch

Squeeze the glute, open the hip flexor.

2 × 30s/side

QUADS

Adductor Rockbacks

Sit the hips back, rock into the inner thigh.

2 × 10

ADDUCTORS

Deep Squat Hold

Feet flat, chest tall, breathe into the position.

3 × 20–30s

HIPS

Hamstring Stretch

Hinge from the hip, long spine, ease in.

2 × 30s/side

HAMSTRINGS

Day 03
Wednesday — Upper Body Mobility
Est. 20 MIN

Cat-Cow

Segment by segment, articulate the spine.

2 × 8

T-SPINE

Thoracic Rotations

Quadruped, rotate the chest toward the ceiling.

2 × 8/side

T-SPINE

Wall Slides

Ribs down, glide the hands up the wall.

3 × 10

SHOULDERS

Shoulder CARs

Controlled articular rotations, full range.

2 × 5/dir

SHOULDERS

Thread the Needle

Reach under, rotate the thoracic spine.

2 × 8/side

T-SPINE

Doorway Chest Stretch

Forearm on the frame, step through gently.

2 × 30s

CHEST

Lat Stretch

Reach overhead, lean to the opposite side.

2 × 30s

LATS

Neck Controlled Rotations

Slow, pain-free arcs of rotation.

2 × 5/side

NECK

Day 04
Thursday — Recovery Flow
Est. 20 MIN

Cat-Cow

Easy, rhythmic articulation. Deliberately gentle.

1–2 × 8

FLOW

Child's Pose

Reach long, soften and release.

60s

RECOVER

90/90 Hip Stretch

Settle into each side, let the hips relax.

2 × 30s/side

HIPS

Hip Flexor Stretch

Tuck the pelvis, breathe into the front of the hip.

2 × 30s/side

HIPS

Thoracic Rotation

Slow, comfortable range — no forcing.

2 × 6/side

T-SPINE

Calf Stretch

Straight and bent knee, heel down.

2 × 30s/side

CALVES

Deep Squat Hold

Easy depth, breathe and settle.

2 × 20s

HIPS

Breathing

Slow nasal breathing, down-regulate the system.

3–5 min

BREATH

Day 05
Friday — Full Body + Core
Est. 30 MIN

World's Greatest Stretch

Lunge, rotate, reach. Move with control.

2 × 5/side

HIPS

Deep Squat Hold

Feet flat, chest tall, breathe into the position.

3 × 30s

HIPS

Cossack Squat

Shift side to side, keep the trailing leg long.

2 × 8/side

HIPS

90/90 Hip Rotations

Controlled transitions, no momentum.

2 × 10

HIPS

Shoulder CARs

Controlled articular rotations, full range.

2 × 5/side

SHOULDERS

Wall Slides

Ribs down, glide the hands up the wall.

2 × 10

SHOULDERS

Thoracic Rotations

Quadruped, rotate the chest toward the ceiling.

2 × 8/side

T-SPINE

Bird Dog

Reach and extend, keep the spine neutral.

3 × 8/side

CORE

Dead Bug

Lower back pressed flat, opposite arm and leg.

3 × 8/side

CORE

Day 06
Saturday — Optional
Est. 20 MIN

Optional Mobility

10–20 min on what's tight today — legs, hips, ankles, shoulders, upper back, or full body.

10–20 min

SELF-DIRECTED

Day 07
Sunday — Rest
Est. --

Active recovery — walk, stretch, hydrate. Adaptation happens at rest.

Commit to Mobility Reset.

8 Weeks · 5–6 Sessions / Week · Joint Health & Range

Begin your transformation

Reset program

Clears your saved place in Mobility Reset and starts from Week 01, Day 01.