Core and mobility
Four weeks of unhurried control
Three short sessions to practise trunk stability, comfortable mobility and hip and ankle control. A low-demand programme without maximum-load goals.
- Duration
- 4 weeks
- Frequency
- 3 days per week
- Equipment
- No equipment
- Goal
- Move with more control
Is it right for you?
A wall, stable chair and mat or comfortable floor. You must be able to lie down and get up independently; use easier variations when needed. Sessions last 10–18 minutes.
What you’ll train
Build a short practice you can repeat and recognise which variations you control best.
Training and rest.
Day 1 is your start date. The schedule repeats each week, with instructions for the relevant stage.
Keep a day free between sessions. You can combine the programme with comfortable walks. It does not replace an assessment or promise to treat pain or injuries.
How the program progresses.
- Weeks 1–2
Find your range
Practise the indicated repetitions or seconds without forcing the range or holding your breath. The aim is controlled movement, not an intense stretching sensation.
- Weeks 3–4
Move more smoothly
Keep the dose and try to repeat each movement with less unnecessary tension. Increase the range only while it stays comfortable; finish core work before losing position.
Open your next workout.
Browse every week without an account. Opening a workout from this program applies the instructions for its current stage.
Week 1Find your range
Practise the indicated repetitions or seconds without forcing the range or holding your breath. The aim is controlled movement, not an intense stretching sensation.
Week 2Find your range
Practise the indicated repetitions or seconds without forcing the range or holding your breath. The aim is controlled movement, not an intense stretching sensation.
Week 3Move more smoothly
Keep the dose and try to repeat each movement with less unnecessary tension. Increase the range only while it stays comfortable; finish core work before losing position.
Week 4Move more smoothly
Keep the dose and try to repeat each movement with less unnecessary tension. Increase the range only while it stays comfortable; finish core work before losing position.
Program sessions are general suggestions. Choose a load that lets you maintain your technique and review each exercise’s requirements before doing it.
