Mobility Flow
A 40-minute mobility session that flows between positions rather than holding them. Cossack squats open the hips, cat stretches mobilise the spine, cow-face pose frees the shoulders, downward dog sprints load the hamstrings dynamically, and runner's plus hip flexor stretches finish.
Mobility Flow at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Chest, Back, Quads, Shoulders, Core, Biceps
- Made for
- Everyone
- Price
- Free
6 exercises in Mobility Flow
- 1Cossack Squat4 × 12
- 2Cat Stretch4 × 12
- 3One Arm Cow Face Pose - Easy4 × 12
- 4Downward Dog Sprint4 × 12
- 5Runner stretch4 × 12
- 6Lying hip flexor stretch4 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Mobility Flow
Move through the range instead of parking in it — dynamic mobility carries over to lifting better than static holds. Four rounds of 12 controlled reps. Use it as a full session on a rest day or as a 15-minute warm-up before heavy legs.
Mobility Flow — questions
How long does Mobility Flow take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Mobility Flow?
Bodyweight, plus a bar or bench for a few movements. The session is built around Cossack Squat, Cat Stretch, One Arm Cow Face Pose - Easy and more, and every exercise comes with a demo video in the GymiaFit app.
Is Mobility Flow suitable for beginners?
Mobility Flow is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Mobility Flow work?
Chest, Back, Quads, Shoulders, Core, Biceps. 6 exercises, starting with Cossack Squat, Cat Stretch, One Arm Cow Face Pose - Easy.
Is Mobility Flow free?
Yes. Mobility Flow is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Mobility Flow into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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