Mobility & recovery exercises
7 movements — how to perform them, what they train, and the mistakes to avoid.
Stretches and joint work for the areas that limit lifts: the ankles that stop you squatting deep, the hips that stop you hinging, the thoracic spine that stops you pressing overhead.
7 of these need no equipment at all — see the bodyweight library for the full list across every muscle.
- 90/90 Hip SwitchBodyweight · beginner
Cat-CowBodyweight · beginner
Couch StretchBodyweight · intermediate- Half-Kneeling Ankle RockBodyweight · beginner
- Pigeon PoseBodyweight · intermediate
Supine Spinal TwistBodyweight · beginner
Thoracic Open-Book RotationBodyweight · beginner
Other muscle groups
ChestBackShouldersBicepsTricepsForearms & gripQuadsHamstringsGlutesCalvesCore & absCardio & conditioning
By equipment
Want these built into a session that adapts to how you slept? See how ABROFIT works →