Mobility10 minFull home gymOverhead and hips

10-Minute Home Gym Mobility Workout (Overhead and hips)

A 10-minute home gym mobility session, overhead and hips focus: Passive bar hang, Bench thoracic extension, Wall slide and Pigeon stretch. Warm-up and cool-down are built in, and every step is on the clock.

You'll need: Rack with safeties, barbell and plates, adjustable bench, pull-up bar, dumbbells, jump rope.

Before you start: Ease into every position. These should feel like stretching and moving, not straining.

Warm-up 1:00

90/90 breathing (feet on couch) · Cat-cow (30 s each)

Main circuit 2 rounds · 50s work / 10s rest

Passive bar hang · hold Hang from the pull-up bar, let the shoulders open, breathe. Feet down if needed.

EasierFeet on the floor, partial weight.HarderLonger holds.

Bench thoracic extension · hold Kneel, elbows on the bench, sit back, let the chest sink.

EasierSmaller range.HarderHold a PVC/broomstick.

Wall slide · slow Back and arms against a wall, slide arms up without ribs flaring.

EasierStep feet away from the wall.HarderLift hands off the wall at the top.

Pigeon stretch · hold · both sides Front shin angled, back leg long, hips square. Ease in. Switch at the beep.

EasierFigure-4 stretch on your back.HarderFold forward over the shin.

Cool-down

Child's pose breathing · 90/90 breathing (feet on couch) (30 s each)

How to progress

Aim for slightly better range over weeks, not in one session. Move slowly, breathe out into each position, and stop short of pain.

Why this works

Slow, controlled positions taken toward end range, plus breathing. Moving through range regularly helps you keep it, and it makes a good active-recovery day between harder sessions.

Safety: Stop any exercise that causes sharp or joint pain. Move with control, choose a load you could lift 2–3 more times, and pick the easier option whenever form slips.

Interrupted?

Tap Pause, or just leave the screen and the timer pauses itself. Your place is saved on this device, so you can come back later and tap Resume there. Lost track mid-circuit? Restart this round takes you back to the first exercise of the current round.

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