Challenge · 2025
#28: 100 Minutes of Weekly Mobility
Stiff, sore, or plateauing in your lifts? Committing to 100 minutes of mobility each week could be the missing link. Here’s how to structure it for real-world results.
By Editorial Team · · Updated
Intro: Mobility isn’t just about being flexible — it’s about being functional. It supports strength, posture, recovery, and injury prevention. But like anything else in fitness, it needs consistency.
The RB100 goal: 100 minutes of mobility work every week. That’s under 15 minutes per day, and it can radically improve how you move, feel, and perform.
What Counts as Mobility Work?
- Dynamic warm-ups before lifting
- Static stretching post-workout
- Foam rolling and soft tissue work
- Mobility routines (e.g. hip openers, T-spine drills)
- Yoga, animal flow, or movement prep
Weekly Structure (Example)
- Daily Prep (10 min): Pre-session mobility or foam roll
- Deep Session (20–30 min): 2× per week (e.g. Sunday + Thursday)
- Wind-Downs (5–10 min): Post-training decompression
Total: ~100 minutes
Why It Matters
- Improves range of motion for better lifts
- Speeds up recovery and reduces DOMS
- Helps prevent overuse injuries
- Enhances neuromuscular control and balance
Tracking Tip
Log your mobility work in the RB100 Tracker, just like your training. Over time, you’ll notice fewer niggles and smoother movement.
Yoga mat, blocks, and resistance band laid out for session Whiteboard showing weekly schedule with mobility blocks highlighted
Pair it with:
External Resources:
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