4 weeks · dumbbell-only
Dumbbell-only 4 weeks mobility workout plan
A free plan built to restore hip, shoulder and spine range with short daily sessions you actually finish. Three sessions a week for 4 weeks, with every set and rep written out.
- Goal
- mobility
- Equipment
- dumbbell-only
- Length
- 4 weeks
- Frequency
- 3 / week
The weekly template
Session 1
Hips and ankles — loaded stretches, 2 rounds, 45 s per position
Session 2
Shoulders and thoracic spine — controlled rotations and hangs
Session 3
Full-body flow — slow reps through the ranges you unlocked
Every lift is a dumbbell variation, so nothing here needs a rack or a machine.
How the 4 weeks block progresses
- ›Week 1 — learn the patterns at roughly 60% effort and log every set
- ›Week 2 — same loads, one extra set on the first two movements
- ›Week 3 — small load or round increase, same set count
- ›Week 4 — cut volume by a third and retest your key movement
Hold each position five seconds longer per week before adding any load. Track range of motion in a repeatable test position so the next block starts from real numbers.
Kit and substitutions
- One pair of adjustable dumbbells
- Bench or sturdy chair
- Floor space
No adjustable pair? Use one heavy dumbbell or a kettlebell and add reps instead of load.
Full written version of this plan
Desk Worker Mobility Plan for Back and Hip Stiffness is the hand-written, week-by-week version of this template — same structure, every session spelled out.
Questions about this plan
Is this dumbbell-only mobility plan suitable for beginners?
Yes. Week 1 runs at roughly 60% effort so you can learn each movement, and every session lists exact sets and reps. No adjustable pair? Use one heavy dumbbell or a kettlebell and add reps instead of load.
What equipment do I need?
One pair of adjustable dumbbells, Bench or sturdy chair, Floor space. Every lift is a dumbbell variation, so nothing here needs a rack or a machine.
How long is each session?
Between 30 and 55 minutes including the warm-up, three days a week for 4 weeks.
How do I know it is working?
Track range of motion in a repeatable test position. hold each position five seconds longer per week before adding any load.