Workout 3

This 6-session program is designed to improve your joint mobility, flexibility, and overall movement quality. Each 25-minute workout focuses on functional exercises, active stretching, and controlled movements to help you move better, feel better, and reduce stiffness. Whether you’re training hard or just getting started, Mobility will support your body’s recovery, alignment, and daily performance.

Exercises in This Workout

1. 1

   Warm-up: Arm Swings

   40slow

   shouldersarms
2. 2

   Neck Rotations

   9slow

   neck
3. 3

   Torso Isolations (Right)

   13slow

   spinecore
4. 4

   Torso Isolations (Left)

   14slow

   spinecore
5. 5

   Neck Isolations (Up and Down)

   35slow

   neck
6. 6

   Neck Isolations (Side to Side)

   38slow

   neck
7. 7

   Single Arm Shoulder Mobility (Right)

   34slow

   shouldersarms
8. 8

   Single Arm Shoulder Mobility (Left)

   42slow

   shouldersarms
9. 9

   Shoulder Elevation and Depression

   18slow

   shouldersneck
10. 10

    Shoulder Circles

    13slow

    shoulders
11. 11

    Both Arms Up and Down

    41slow

    shouldersarms
12. 12

    Neck Stretch with Interlocked Fingers

    31slow

    neckupper back
13. 13

    Standing Spinal Roll Down

    59slow

    spinelower back
14. 14

    Shoulder Rotations

    16slow

    shoulders
15. 15

    Shoulder Shrugs

    19slow

    shoulderstraps
16. 16

    Lat Activation / Scapular Depressions

    22slow

    latsshoulders
17. 17

    Arm Pulses and Circles

    26smedium

    armsshoulders
18. 18

    Shoulder Shrugs (Pull and Relax)

    19slow

    shoulderstraps
19. 19

    Alternating Arm Twists

    7slow

    shouldersarms
20. 20

    Internal/External Arm Rotations

    15slow

    shouldersarms
21. 21

    Arm Pulses Backwards

    7slow

    shoulderschest
22. 22

    Big Arm Rotations

    23smedium

    shouldersarms
23. 23

    Arm Pulses Up and Down

    18slow

    shouldersarms
24. 24

    Wide Stance Spinal Twist (Right)

    42smedium

    spineobliques
25. 25

    Wide Stance Spinal Twist (Left)

    23smedium

    spineobliques
26. 26

    Rest

    3 minlow

    full body
27. 27

    Child's Pose Arm Lifts & Rotations (Right)

    37smedium

    shouldersupper back
28. 28

    Child's Pose Arm Lifts & Rotations (Left)

    33smedium

    shouldersupper back
29. 29

    Child's Pose Arm Lifts & Rotations (Both Arms)

    37shigh

    shouldersupper back
30. 30

    Rest

    28slow

    full body
31. 31

    Banded Shoulder Dislocations

    28smedium

    shoulderschest
32. 32

    Rest

    36slow

    full body
33. 33

    Wall-Assisted Table Top Cat/Cow

    55slow

    spineshoulders
34. 34

    Wall-Assisted Spine Circles

    36slow

    spinehips
35. 35

    Rest

    2 minlow

    full body
36. 36

    Thoracic Extension on Blocks (Pelvic Tilts)

    37smedium

    upper backshoulders
37. 37

    Thoracic Extension on Blocks (Circles)

    24smedium

    upper backshoulders

More Flexibility Workouts

Session 9

27 min · Jessica Casalegno

Flow 2

48 min · Nuni Soriano

Session 6

27 min · Jessica Casalegno

Session 7

25 min · Jessica Casalegno

Workout 4

22 min · Yasmin Masri

Workout 6

26 min · Yasmin Masri

Frequently Asked Questions