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    Full-Body Mobility Reset

    Full-Body Mobility Reset

    Yoga & Mobility
    Beginner
    3 routines

    A gentle, beginner-friendly yoga mobility plan to open the spine, hips, and hamstrings while calming the nervous system. Designed for home practice.

    Routines

    Day 1 — Spinal Mobility & Hips

    Grounding flow to mobilize the spine and gently open the hips and chest.

    Beginner
    29 mins
    43 Kcal
    Child Pose

    Child Pose

    3 sets
    1 reps
    30s rest
    Cat pose

    Cat pose

    3 sets
    10 reps
    30s rest
    Downward Facing Dog Adho Mukha Svanasana

    Downward Facing Dog Adho Mukha Svanasana

    3 sets
    1 reps
    30s rest
    Hero Pose Virasana

    Hero Pose Virasana

    2 sets
    1 reps
    30s rest
    Standing Forward Bend Uttanasana

    Standing Forward Bend Uttanasana

    2 sets
    1 reps
    30s rest
    Garland Pose Malasana

    Garland Pose Malasana

    2 sets
    1 reps
    30s rest
    Bridge Pose Setu Bandhasana

    Bridge Pose Setu Bandhasana

    2 sets
    1 reps
    30s rest
    Fish Pose Matsyasana

    Fish Pose Matsyasana

    2 sets
    1 reps
    30s rest

    Day 2 — Hamstrings & Posterior Chain

    Focused holds to lengthen hamstrings and decompress the lower back.

    Beginner
    28 mins
    28 Kcal
    Hands to Feet Pada Hastasana

    Hands to Feet Pada Hastasana

    2 sets
    1 reps
    30s rest
    Stand Spread Leg Forward Fold

    Stand Spread Leg Forward Fold

    2 sets
    1 reps
    30s rest
    Wide legged Forward Bend Prasarita Padottanasana

    Wide legged Forward Bend Prasarita Padottanasana

    2 sets
    1 reps
    30s rest
    Standing Forward Bend Uttanasana

    Standing Forward Bend Uttanasana

    2 sets
    1 reps
    30s rest
    Warrior Pose I Virabhadrasana I

    Warrior Pose I Virabhadrasana I

    3 sets
    1 reps
    30s rest
    Chair Pose I Utkatasana I

    Chair Pose I Utkatasana I

    3 sets
    1 reps
    30s rest
    Bridge Pose Setu Bandhasana

    Bridge Pose Setu Bandhasana

    2 sets
    1 reps
    30s rest
    Child Pose

    Child Pose

    2 sets
    1 reps
    30s rest

    Day 3 — Full-Body Flow & Balance

    Gentle flow linking breath with movement to improve overall mobility and calm.

    Beginner
    29 mins
    43 Kcal
    Cat pose

    Cat pose

    3 sets
    10 reps
    30s rest
    Downward Facing Dog Adho Mukha Svanasana

    Downward Facing Dog Adho Mukha Svanasana

    3 sets
    1 reps
    30s rest
    Warrior Pose I Virabhadrasana I

    Warrior Pose I Virabhadrasana I

    3 sets
    1 reps
    30s rest
    Chair Pose I Utkatasana I

    Chair Pose I Utkatasana I

    2 sets
    1 reps
    30s rest
    Garland Pose Malasana

    Garland Pose Malasana

    2 sets
    1 reps
    30s rest
    Spread Leg Forward Fold Upavista Konasana

    Spread Leg Forward Fold Upavista Konasana

    2 sets
    1 reps
    30s rest
    Fish Pose Matsyasana

    Fish Pose Matsyasana

    2 sets
    1 reps
    30s rest
    Child Pose

    Child Pose

    2 sets
    1 reps
    30s rest
    Back to Yoga & Mobility

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