4 weeks · no-equipment
No-equipment 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
- no-equipment
- 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
Load comes from leverage, tempo and single-leg work rather than weight, so this runs anywhere.
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
- None
- A mat or towel
- A wall and a sturdy chair
If a movement is too easy, slow the lowering phase to four seconds before adding reps.
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 no-equipment 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. If a movement is too easy, slow the lowering phase to four seconds before adding reps.
What equipment do I need?
None, A mat or towel, A wall and a sturdy chair. Load comes from leverage, tempo and single-leg work rather than weight, so this runs anywhere.
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.