Unlock full range of motion through mobility work

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90 minutes

5 steps

·Beginner

After 90 min: You'll move with greater ease and reduce pain in tight areas within two weeks.

What you need

Foam rollerLacrosse ballResistance bandOpen space15 minutes

The 90-Minute Plan

Identify restrictions0–15 min

Move through daily patterns. Notice where movement feels limited or painful.

Foam roll problem areas15–35 min

Spend 60-90 seconds on calves, quads, IT band, upper back. Slow, controlled movements.

Joint mobility drills35–55 min

Arm circles, hip circles, cat-cow, world's greatest stretch. 8-10 reps each.

Dynamic stretching55–75 min

Walking lunges, inchworms, spiderman stretches, leg swings. Active, not passive.

Deep breathing and relaxation75–90 min

Lie down, breathe deeply 4-4-4 pattern (in, hold, out). Let body settle.

Pro Tip

Mobility work works best before strength training, not after.

90 min·5 steps

After 90 min: Increase hip range of motion and squat depth

4,200

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90 min·5 steps

After 90 min: You'll feel more flexible, centered, and energized in just two weeks of daily practice.

10,400

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90 min·5 steps

After 90 min: You'll reduce anxiety, improve focus, and gain mental clarity in 10 minutes daily.

11,800

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90 min·5 steps

After 90 min: Complete a 30-minute sunrise yoga flow and feel calm

8,900

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