Mobility – whole body
MobilityBeginner8 exercisesabout 20 min
After a workout or on a quiet day. Hold each position 30 seconds and breathe.
Exercises
Cat-Cow1 sets × 10Downward-Facing Dog1 sets × 30 sKneeling Hip Flexor Stretch1 sets × 30 s/sida
Pigeon Stretch1 sets × 30 s/sida
Standing Forward Fold1 sets × 30 s
Doorway Chest Stretch1 sets × 30 s
Thread the Needle1 sets × 30 s/sida
Child's Pose1 sets × 45 sRun the workout in Passboken
Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.
Part of these programs
Health per the official guidelines – gym, 12 weeksA setup that follows the physical activity recommendations from the Public Health Agency of Sweden and the WHOHealth per the official guidelines – home, 12 weeksA setup that follows the physical activity recommendations from the Public Health Agency of Sweden and the WHOBuild muscle – foundation, 8 weeksThree full-body workouts a week with a rest day in between, plus one mobility session. This is a well-supporteBuild muscle – 3 days/week, 8 weeksThree gym days a week that together cover the whole body: chest and arms, back and shoulders, legs and core. ERun 5 km – 8 weeksFrom walking to 25 minutes of continuous running in eight weeks. Three walk/run sessions a week with growing iPowerwalk – 8 weeksFour powerwalks a week growing from 45 to 75 minutes, one full-body workout and mobility. Powerwalking is an u
More workouts: Mobility
Pelvic floor and mobility – pregnancy and afterFifteen minutes recommended daily during and after pregnancy: pelvic floor contractions with relaxation betwee
Morning mobility – 8 minutesA gentle flow that wakes up back, hips and shoulders. Move with the breath, no holds over 30 seconds.
Mobility – shoulders, chest and neckOpens you up after screen time and pressing days. Hold 30 seconds, drop the shoulders away from the ears.
Mobility – legs after running and powerwalksCalves, quads, hamstrings and glutes once you are home. 30 seconds per side is enough.
Mobility – hips and backFor desk days. Hold 30–45 seconds per side, breathe calmly and do not push into pain.