Tenglow
Program
Mobility Mornings
Loosen up, move better, feel taller.
Mobility Mornings is a four week program that alternates mobility sessions with lower and upper body sessions. It leans on stretches, circles and controlled movement, so it works well first thing in the day.
What does a session look like?
The order repeats every four workouts. Each workout has two warm-up moves, a main block that fills the time you chose (10, 20 or 30 minutes) and two cool-down stretches.
Workout 1: Mobility
The first session of each cycle.
Workout 2: Lower body
Comes after workout 1.
Workout 3: Mobility
Comes after workout 2.
Workout 4: Upper body
Comes after workout 3.
How does it get harder?
Week two adds five seconds of work to every step, week three adds ten and week four adds fifteen, with a little less rest so the session stays the same length. For an intermediate level, a step moves like this:
| Week | Work | Rest |
|---|---|---|
| 1 | 40 seconds | 20 seconds |
| 2 | 45 seconds | 15 seconds |
| 3 | 50 seconds | 10 seconds |
| 4 | 55 seconds | 10 seconds |
Who is Mobility Mornings for?
- People who feel stiff after sitting or sleeping
- Anyone who wants a calmer kind of session
- Those who want movement practice more than a hard sweat
If you want your heart rate high and your legs burning, Full-Body Burn is a closer match.
Chosen when your goal is "move better".
Questions about Mobility Mornings
Do I have to do it in the morning?
No. The name is a suggestion. The sessions are short and gentle enough to do at any time, and you can train on any day of the week.
Is there any strength work in it?
Yes. Two of every four sessions are mobility, and the other two are lower body and upper body, using your chosen equipment.
Other programs
Starter Reset
A balanced four weeks to build the habit.
Strength Builder
Lower and upper body, week by week stronger.
Core & Posture
A steadier core and an easier upright day.
Full-Body Burn
Whole-body sessions with a little more heat.