Yoga program · Intermediate
Flexibility & Balance (3-Day)
Three sessions per week focused on flexibility and stability. Suitable for all levels; hold stretches for 20–45 seconds and breathe steadily.
- Sessions / week
- 3
- Weeks
- 6
- Exercises
- 6
Hips & Legs
Deep lower body mobility
| Exercise | Sets × reps | Muscle |
|---|---|---|
| World's Greatest Stretch | 1 × 45 sec each | Full Body |
| Assisted Lying Glutes Stretch | 1 × 45 sec each | Glutes |
| Assisted Prone Lying Quads Stretch | 1 × 45 sec each | Legs |
| Ankle Circles | 1 × 30 sec each | Calves |
Spine & Upper
Back, chest and shoulders
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Back Pec Stretch | 1 × 45 sec | Back |
| Bent Knee Lying Twist | 1 × 60 sec each | Core |
| World's Greatest Stretch | 1 × 45 sec each | Full Body |
Full Body
Complete mobility session
| Exercise | Sets × reps | Muscle |
|---|---|---|
| World's Greatest Stretch | 1 × 45 sec each | Full Body |
| Assisted Lying Glutes Stretch | 1 × 45 sec each | Glutes |
| Assisted Prone Lying Quads Stretch | 1 × 45 sec each | Legs |
| Back Pec Stretch | 1 × 45 sec | Back |
| Bent Knee Lying Twist | 1 × 60 sec each | Core |
| Ankle Circles | 1 × 30 sec each | Calves |
Need numbers to start from? Use the 1RM calculator or load the bar with the plate calculator.
Frequently asked questions
How many days a week is Flexibility & Balance (3-Day)?
Flexibility & Balance (3-Day) is 3 sessions per week, run for 6 weeks.
Is Flexibility & Balance (3-Day) good for beginners?
Flexibility & Balance (3-Day) is rated intermediate. It suits lifters with a few months of consistent training; newer lifters may prefer a beginner program first.
How do I track Flexibility & Balance (3-Day)?
Open Flexibility & Balance (3-Day) in RepEight's program library and start it. Each session loads into the tracker with your previous weights filled in, and personal records are detected automatically.
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