Original starter · 4 weeks
Mobility and Light Lifting
Loosen up hips, back and shoulders with short mobility drills paired with light lifts you can do on any recovery week.
4weeks
3days a week
12sessions
189working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
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| Working sets | 36 | 54 | +50% |
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| Total reps | 344 | 714 | +108% |
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| Reps per set | 9.6 | 13.2 | +38% |
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| Average RPE | 4.2 | 5.0 | +19% |
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Week 1
DAY 1 - HIPS AND SPINE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Cat-Camel | 2 × 5 | RPE 3 | 00:30 |
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| Couch Stretch · seconds per side | 2 × 30 | RPE 3 | 00:15 |
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| Goblet Squat · 3 s pause | 2 × 10 | RPE 5 | 01:30 |
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| Push-Up | 2 × 10 | RPE 5 | 01:30 |
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| Seated Cable Row | 2 × 10 | RPE 5 | 01:30 |
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| Bird Dog · per side | 2 × 6 | RPE 4 | 01:00 |
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DAY 2 - BACK AND SHOULDERS
| Exercise | Sets × reps | Effort / load | Rest |
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| Thoracic Open Book · per side | 2 × 5 | RPE 3 | 00:30 |
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| Hip 90/90 Switch · per side | 2 × 5 | RPE 3 | 00:30 |
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| Dumbbell Romanian Deadlift | 2 × 10 | RPE 5 | 01:30 |
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| Dumbbell Shoulder Press | 2 × 10 | RPE 5 | 01:30 |
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| Lat Pulldown | 2 × 10 | RPE 5 | 01:30 |
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| Side Plank · seconds per side | 2 × 15 | RPE 4 | 01:00 |
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DAY 3 - LEGS AND HIPS
| Exercise | Sets × reps | Effort / load | Rest |
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| World's Greatest Stretch · per side | 2 × 5 | RPE 3 | 00:30 |
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| Cossack Squat · per side | 2 × 5 | RPE 3 | 00:30 |
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| Dumbbell Step-Up · per side | 2 × 10 | RPE 5 | 01:30 |
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| Incline Dumbbell Press | 2 × 10 | RPE 5 | 01:30 |
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| One-Arm Dumbbell Row · per side | 2 × 10 | RPE 5 | 01:30 |
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| Dead Bug · per side | 2 × 6 | RPE 4 | 01:00 |
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Week 2
DAY 1 - HIPS AND SPINE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Cat-Camel | 2 × 6 | RPE 3 | 00:30 |
|---|
| Couch Stretch · seconds per side | 2 × 40 | RPE 3 | 00:15 |
|---|
| Goblet Squat · 3 s pause | 3 × 10 | RPE 5 | 01:30 |
|---|
| Push-Up | 3 × 10 | RPE 5 | 01:30 |
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| Seated Cable Row | 3 × 10 | RPE 5 | 01:30 |
|---|
| Bird Dog · per side | 2 × 8 | RPE 4 | 01:00 |
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DAY 2 - BACK AND SHOULDERS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Thoracic Open Book · per side | 2 × 6 | RPE 3 | 00:30 |
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| Hip 90/90 Switch · per side | 2 × 6 | RPE 3 | 00:30 |
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| Dumbbell Romanian Deadlift | 3 × 10 | RPE 5 | 01:30 |
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| Dumbbell Shoulder Press | 3 × 10 | RPE 5 | 01:30 |
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| Lat Pulldown | 3 × 10 | RPE 5 | 01:30 |
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| Side Plank · seconds per side | 2 × 20 | RPE 4 | 01:00 |
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DAY 3 - LEGS AND HIPS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| World's Greatest Stretch · per side | 2 × 6 | RPE 3 | 00:30 |
|---|
| Cossack Squat · per side | 2 × 6 | RPE 3 | 00:30 |
|---|
| Dumbbell Step-Up · per side | 3 × 10 | RPE 5 | 01:30 |
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| Incline Dumbbell Press | 3 × 10 | RPE 5 | 01:30 |
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| One-Arm Dumbbell Row · per side | 3 × 10 | RPE 5 | 01:30 |
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| Dead Bug · per side | 2 × 8 | RPE 4 | 01:00 |
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Week 3
DAY 1 - HIPS AND SPINE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Cat-Camel | 3 × 6 | RPE 3 | 00:30 |
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| Couch Stretch · seconds per side | 3 × 40 | RPE 3 | 00:15 |
|---|
| Goblet Squat · 3 s pause | 3 × 10 | RPE 6 | 01:30 |
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| Push-Up | 3 × 10 | RPE 6 | 01:30 |
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| Seated Cable Row | 3 × 10 | RPE 6 | 01:30 |
|---|
| Bird Dog · per side | 3 × 8 | RPE 5 | 01:00 |
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DAY 2 - BACK AND SHOULDERS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Thoracic Open Book · per side | 3 × 6 | RPE 3 | 00:30 |
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| Hip 90/90 Switch · per side | 3 × 6 | RPE 3 | 00:30 |
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| Dumbbell Romanian Deadlift | 3 × 10 | RPE 6 | 01:30 |
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| Dumbbell Shoulder Press | 3 × 10 | RPE 6 | 01:30 |
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| Lat Pulldown | 3 × 10 | RPE 6 | 01:30 |
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| Side Plank · seconds per side | 3 × 20 | RPE 5 | 01:00 |
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DAY 3 - LEGS AND HIPS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| World's Greatest Stretch · per side | 3 × 6 | RPE 3 | 00:30 |
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| Cossack Squat · per side | 3 × 6 | RPE 3 | 00:30 |
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| Dumbbell Step-Up · per side | 3 × 10 | RPE 6 | 01:30 |
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| Incline Dumbbell Press | 3 × 10 | RPE 6 | 01:30 |
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| One-Arm Dumbbell Row · per side | 3 × 10 | RPE 6 | 01:30 |
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| Dead Bug · per side | 3 × 8 | RPE 5 | 01:00 |
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Week 4
DAY 1 - HIPS AND SPINE
| Exercise | Sets × reps | Effort / load | Rest |
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| Cat-Camel | 3 × 8 | RPE 3.5 | 00:30 |
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| Couch Stretch · seconds per side | 3 × 45 | RPE 3 | 00:15 |
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| Goblet Squat · 3 s pause | 3 × 12 | RPE 6 | 01:30 |
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| Push-Up | 3 × 12 | RPE 6 | 01:30 |
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| Seated Cable Row | 3 × 12 | RPE 6 | 01:30 |
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| Bird Dog · per side | 3 × 10 | RPE 5 | 01:00 |
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DAY 2 - BACK AND SHOULDERS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Thoracic Open Book · per side | 3 × 8 | RPE 3.5 | 00:30 |
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| Hip 90/90 Switch · per side | 3 × 8 | RPE 3.5 | 00:30 |
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| Dumbbell Romanian Deadlift | 3 × 12 | RPE 6 | 01:30 |
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| Dumbbell Shoulder Press | 3 × 12 | RPE 6 | 01:30 |
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| Lat Pulldown | 3 × 12 | RPE 6 | 01:30 |
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| Side Plank · seconds per side | 3 × 25 | RPE 5 | 01:00 |
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DAY 3 - LEGS AND HIPS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| World's Greatest Stretch · per side | 3 × 8 | RPE 3.5 | 00:30 |
|---|
| Cossack Squat · per side | 3 × 8 | RPE 3.5 | 00:30 |
|---|
| Dumbbell Step-Up · per side | 3 × 12 | RPE 6 | 01:30 |
|---|
| Incline Dumbbell Press | 3 × 12 | RPE 6 | 01:30 |
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| One-Arm Dumbbell Row · per side | 3 × 12 | RPE 6 | 01:30 |
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| Dead Bug · per side | 3 × 10 | RPE 5 | 01:00 |
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