Performance Mobility Series
A 21-session mobility and control progression for confident, athletic movement without rushing range or intensity.
- Sessions 21 sessions
- Difficulty Advanced
- Format Curated sequence
About this plan
Work through 21 guided sessions in the listed order, usually one session per day or at your own pace. Build effort gradually, keep each repetition controlled, and rest before technique becomes rushed.
Who it may suit
Flexor organises Performance Mobility Series as a advanced plan sequence with 21 guided sessions in order. It is general wellness guidance — keep the range comfortable, breathe steadily, and choose the pace that suits you today.
Guided session sequence
21 guided sessions · follow the routines in order
- Session 1
Session 1
Rise and Shine
A bright morning mobility flow — upward salute, cat-cow, and air squats to wake joints from head to toe.
9 min
- Session 2
Session 2
Full Body Flow
An 18-move head-to-toe mobility sequence with hip switches, downward dog, and child's pose for days you need more than a quick shake-out.
17 min
- Session 3
Session 3
Pre-Workout Mobility: Full Body
A 12-move full-body pre-workout primer with dead hang, cat-cow, figure-four, hurdler, calf stretch, and puppy pose.
12 min
- Session 4
Session 4
Pre-Workout Mobility: Hips
An 11-move hip primer — leg swings, 90/90 switches, and lateral lunge opening hip capsules before squats and lunges.
11 min
- Session 5
Session 5
Pre-Workout Mobility: Shoulders
A 9-move shoulder primer — cactus arms, dynamic chest flys, and plank hold for scapular rhythm before upper-body load.
8 min
- Session 6
Session 6
Gentle Mobility Recovery
An easy recovery session using calm, controlled movement and steady breathing across the major joints.
11 min
- Session 7
Session 7
Cool-Down: Full-Body Release
A 13-move head-to-toe cool-down — butterfly, rag doll, spinal twist, and child's pose with timed holds after any session.
13 min
- Session 8
Session 8
Mobility and Control
A slow 22-move session for end-range joint control — single-leg stand, dead bug, and 90/90 hip switches build active flexibility.
22 min
- Session 9
Session 9
Pre-Workout Mobility: Ankles
A 6-move ankle primer — dorsiflexion drills, calf raises, and single-leg stand for stable knees and better squat depth.
5 min
- Session 10
Session 10
Pre-Workout Mobility: Core
A 7-move core primer — v-sit, spiderman push-up hold, and bicycle crunch hold stabilizing the trunk before athletic work.
7 min
- Session 11
Session 11
Strength Prep Mobility Flow
A 9-move advanced strength prep — jump squats, dip hold, and elbow plank leg lift weaving mobility and active stability.
8 min
- Session 12
Session 12
Core & Stability Light-up
A controlled core-stability sequence for bracing, balance, and trunk endurance, with clear progressions and no equipment.
12 min
- Session 13
Session 13
Evening Mobility Unwind
An 8-move evening unwind with chest flys, trunk twist, cow face, frog pose, and plow for a slower pre-bed mobility downshift.
8 min
- Session 14
Session 14
Recovery: Full-Body Reset
A 12-move rest-day support with neck extension, dead hang, forward fold, figure-four, hurdler, puppy pose, and plow.
12 min
- Session 15
Session 15
Warm-Up: Strength Session Primer
A 13-move full-body lift prep — squats, planks, hip openers, and mountain climbers waking the nervous system before heavy training.
12 min
- Session 16
Session 16
Warm-Up: Lower-Body Activation
A 9-move lower-body power prep — kang squats, chair pose, and controlled butt kicks for glute and quad recruitment.
9 min
- Session 17
Session 17
Warm-Up: Upper-Body Activation
An 8-move upper-body prep — neck circles, wall plank, and upward dog before pressing, pulling, or overhead work.
8 min
- Session 18
Session 18
Post-Workout Stretch: Full Body
A 12-move post-training stretch — humble warrior, pancake, and legs-up-the-wall with elongated holds from head to toe.
14 min
- Session 19
Session 19
Full-Body Flexibility Builder
A 12-move advanced flexibility practice for spine, hips, hamstrings, and shoulders with dead hang, figure-four, hurdler, puppy pose, and plow.
12 min
- Session 20
Session 20
Weekend Reset Flow
A 22-move weekend reset from upward salute and neck rotation through hip openers, dead bug, 90-90 switch, and child's pose.
22 min
- Session 21
Session 21
Recovery: Breath and Reset
A 10-move breath-led recovery reset for chest, spine, and hips with doorway pecs, 90-90, couch stretch, cobra, camel, and puppy pose.
10 min
Move comfortably
- Complete the routines in the listed order, usually one per day, and pause or repeat a session whenever you need to.
- Ease in gently and stay within a range that feels easy to control.
- Breathe steadily and never push into sharp or painful positions.
Flexor offers general fitness and wellness guidance only. It does not diagnose, treat, or prevent any condition. Speak with a qualified professional about pain, injury, or health concerns.
Related plans
More curated guided-session sequences to explore.
Common questions
What is Performance Mobility Series?
Performance Mobility Series is a curated stretching and mobility plan sequence in Flexor. Follow the guided routines in the listed order, usually one session per day, with clear next steps and progress tracking over time — it is not an AI-generated daily plan.
How many sessions are in Performance Mobility Series?
Performance Mobility Series has 21 guided sessions. Complete the routines in the listed order, usually one per day, and continue when you are ready.
Is Performance Mobility Series good for beginners?
Performance Mobility Series is set at a advanced level in Flexor. Move gently, breathe steadily, and stay in a comfortable range throughout each session.
Do I need equipment for Performance Mobility Series?
No special equipment is required. Each routine is a guided Flexor session you can follow with a little space to move comfortably.
Can this plan treat pain or injuries?
No. Plan sequences in Flexor support general wellness and mobility habits only. They are not physiotherapy, diagnosis, or medical treatment. Seek professional advice for pain, injury, or health conditions.
