Core and Mobility Workout Plan at Home
Core stability paired with mobility across three sessions a week, aimed at posture and movement quality. Home-friendly and equipment-free.
- Days per week
- 3
- Session length
- 28–31 min
- Exercises
- 22
- Level
- Intermediate
- Equipment
- No equipment
Your week
- MonDay 1 · Anterior Core + Hips
- TueRest
- WedDay 2 · Lateral Core + Posterior Chain
- ThuRest
- FriDay 3 · Dynamic Core + Full-Body Mobility
- SatRest
- SunRest
Free on iPhone and Android, or adjust it in the web planner
The workouts
Day 1 — Anterior Core + Hips
Build anterior core endurance and open hips with controlled holds and focused stretches.
About 28 minutes · 7 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Dead BugRest 45s | 3 × 12 | 45s | |
| 2 | Lying Leg RaiseRest 45s | 3 × 12 | 45s | |
| 3 | Hollow HoldRest 45s | 3 × 25s | 45s | |
| 4 | Kneeling Hip Flexor StretchRest 45s | 2 × 30s | 45s | |
| 5 | Seated Groin StretchRest 45s | 2 × 30s | 45s | |
| 6 | SphinxRest 45s | 2 × 30s | 45s | |
| 7 | Upward Facing DogRest 45s | 2 × 20s | 45s |
Day 2 — Lateral Core + Posterior Chain
Target obliques and spinal stabilizers, then restore posterior chain with mobility work.
About 29 minutes · 7 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Lateral Side PlankRest 45s | 3 × 25s | 45s | |
| 2 | Bird DogRest 45s | 3 × 10 | 45s | |
| 3 | Iron Cross PlankRest 60s | 3 × 10 | 60s | |
| 4 | Lying Glute StretchRest 45s | 2 × 30s | 45s | |
| 5 | Lunging Straight Leg Calf StretchRest 45s | 2 × 30s | 45s | |
| 6 | Back StretchRest 45s | 2 × 30s | 45s | |
| 7 | Side PlankRest 45s | 2 × 25s | 45s |
Day 3 — Dynamic Core + Full-Body Mobility
Integrate dynamic core control with comprehensive mobility from head to toe.
About 31 minutes · 8 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | InchwormRest 60s | 3 × 8 | 60s | |
| 2 | World Greatest StretchRest 45s | 2 × 35s | 45s | |
| 3 | Cat StretchRest 45s | 2 × 30s | 45s | |
| 4 | Calf Stretch With Hands Against WallRest 45s | 2 × 30s | 45s | |
| 5 | Pelvic Tilt Into BridgeRest 45s | 2 × 30s | 45s | |
| 6 | Lying (prone) Abdominal StretchRest 45s | 2 × 30s | 45s | |
| 7 | Standing Quadriceps StretchRest 45s | 2 × 30s | 45s | |
| 8 | Dead BugRest 45s | 3 × 12 | 45s |
About this plan
Three sessions a week that pair core work with stretching, on the theory that a strong trunk in a stiff body is not much use.
Day one runs dead bugs, lying leg raises and hollow holds, then a kneeling hip flexor stretch, seated groin stretch and sphinx. Day two covers side planks, bird dogs and iron cross planks, then a lying glute stretch, calf stretch and back stretch. Day three opens with inchworms, then the world's greatest stretch, cat stretch, calf stretch against a wall, pelvic tilts and a prone abdominal stretch.
The pairing is the design. Core work shortens the front of the trunk and the hip flexors; sitting does the same thing for eight hours a day. Training the first without addressing the second is how people end up stronger and stiffer at the same time, with a lower back that aches for no obvious reason.
The kneeling hip flexor stretch on day one is the one to do properly. Kneel, tuck the pelvis under before you lean forward, and squeeze the glute of the kneeling leg. Almost everyone skips the tuck and then stretches their lower back instead of their hip flexor.
The world's greatest stretch on day three earns its name — it takes the hip flexor, the hamstring, the adductor and the thoracic spine through range in one movement. If you only had one stretch, it would be a defensible choice.
The iron cross plank on day two is the hardest thing here. Arms out wide in a plank position lengthens the lever considerably; drop to a normal plank if the hips start to drop.
Three sets on the core, two on the stretches. Hold the stretches rather than bouncing.
Train this plan in the app
LoadMuscle carries all 3 routines with a demo for every exercise, and logs your sets as you go, so next session you can see what to beat. Free on iPhone and Android. Want something built around your own schedule and equipment instead? Try the free workout planner.
