15-Minute Mobility
Beginner mobility circuits to loosen hips, spine, and shoulders. Mostly time-based holds with short rests.
Routines
Day 1 — Hips & Hamstrings
Beginner
Hip-openers and posterior chain mobility. Breathe slow, move gently.
World Greatest Stretch
2 sets0 reps15s rest90 to 90 Stretch
2 sets0 reps15s restPigeon Hip Stretch
2 sets0 reps15s restHamstring Stretch
2 sets0 reps15s restHip Circles Stretch
2 sets0 reps15s restKneeling Hip Flexor Stretch
2 sets0 reps15s restCalf Stretch With Hands Against Wall
2 sets0 reps15s restAnkle Circles
2 sets0 reps15s restStanding Hamstrings and Back Stretch
2 sets0 reps15s rest
Day 2 — Shoulders & Spine
Beginner
T-spine, shoulders, and gentle yoga flow to reset posture.
Shoulder Circle
2 sets0 reps15s restArm Circles
2 sets0 reps15s restCat Cow Stretch
2 sets0 reps15s restThread the Needle Pose
2 sets0 reps15s restOpen Book Stretch
2 sets0 reps15s restDownward Facing Dog
2 sets0 reps15s restCobra Yoga Pose
2 sets0 reps15s restChild Pose
2 sets0 reps15s restChest and Front of Shoulder Stretch
2 sets0 reps15s rest
Day 3 — Full-Body Flow
Beginner
Ankles, hips, hamstrings, and spine in a smooth sequence.
Standing Hip Circle
2 sets0 reps15s restHip Flexor Stretch Rear foot elevated
2 sets0 reps15s restSeated Groin Stretch
2 sets0 reps15s restLunging Straight Leg Calf Stretch
2 sets0 reps15s restAnkle - Dorsal Flexion
2 sets0 reps15s restFront Hamstring Stretch
2 sets0 reps15s restSupine Spinal Twist Yoga Pose
2 sets0 reps15s restChild to Cobra Pose
2 sets0 reps15s restKneeling Forward Hip Circles
2 sets0 reps15s rest
