Improve How You Move With This Free Mobility Workout

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November 23, 2023 - Updated November 23, 2023

Improve How You Move With This Free Mobility Workout - Hero image

Get ready to stretch the possibilities of your training with our brand-new Sweat program, Mobility & Strength in Motion.

Created by New Zealand-based trainer and mobility specialist Kelly MacDonald, this 6-week program is designed to increase your range of motion, flexibility, strength, posture and body alignment to help you move every day with more freedom and confidence.

Rethink what you know about mobility training, because this program is about so much more than a good stretch.

“Mobility is often thought of as just stretching, but it is so much more than that,” explains Kelly. “Mobility is about the ability of your joints and the strength of all the stabilising muscles to get your body into different positions."

In each session, you’ll find a warm-up, activation, combined mobility and strength exercises, and a cooldown. Ready to give one of the most in-demand training styles in the Sweat app a go? We’ve got a free workout from week one of the program.

You'll need access to the following equipment to get started:

  • A pair of dumbbells

  • A yoga mat

  • A fitball

  • A foam roller

  • A resistance band

  • A slant board

  • An incline bench

  • A cable machine

Warm Up

4 Exercises

T-Spine Extension

120 SECS 60 Per Side

Couch Stretch

120 SECS 60 Per Side

Figure 4

120 SECS 60 Per Side

Swissball Oblique Stretch

120 SECS 60 Per Side


3 Exercises

Copenhagen Plank


External Rotation

20 REPS 10 Per Side

Seated hip abduction


Mobility A

2 Exercises / 3 Laps

Single-Leg Romanian Deadlift

10 REP Range

45-Degree Neutral Grip Chest Press

10 REP Range

Mobility B

2 Exercises / 3 Laps

Heels Elevated Goblet Squat


IWT Shoulder Retractions on Bench


Mobility C

2 Exercises / 2 Laps

Child's Pose Lift Offs

20 REPS 10 Per Side

90/90 Reach & Lift Off

20 REPS 10 Per Side

Cool Down

2 Exercises

Pec Y

120 SECS


120 SECS

Work out anywhere, anytime with Sweat

Ready for your first workout?

Mobility & Strength in Motion

If you loved this workout, all six weeks of Mobility & Strength in Motion with Kelly MacDonald are available exclusively in the Sweat app, alongside a collection of individual mobility sessions from Kelly that can be found in the On Demand section. Find out just how good movement can feel and bend it like Kelly with a 7-day free trial.

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A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


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