Yoga program · Beginner
Morning Yoga & Stretch (4-Day)
Four short sessions per week: focus on waking up the body and improving mobility. Great before work or on rest days.
- Sessions / week
- 4
- Weeks
- 4
- Exercises
- 6
Lower Body
Hips, quads, hamstrings, calves
| Exercise | Sets × reps | Muscle |
|---|---|---|
| World's Greatest Stretch | 1 × 30 sec each | Full Body |
| Assisted Lying Glutes Stretch | 1 × 30 sec each | Glutes |
| Assisted Prone Lying Quads Stretch | 1 × 30 sec each | Legs |
| Ankle Circles | 1 × 30 sec each | Calves |
Upper & Spine
Back, chest, shoulders
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Back Pec Stretch | 1 × 30 sec | Back |
| Bent Knee Lying Twist | 1 × 45 sec each | Core |
| World's Greatest Stretch | 1 × 30 sec each | Full Body |
Full Body Short
Quick full-body mobility
| Exercise | Sets × reps | Muscle |
|---|---|---|
| World's Greatest Stretch | 1 × 30 sec each | Full Body |
| Assisted Lying Glutes Stretch | 1 × 30 sec each | Glutes |
| Bent Knee Lying Twist | 1 × 45 sec each | Core |
Recovery
Gentle stretch and release
| Exercise | Sets × reps | Muscle |
|---|---|---|
| Assisted Prone Lying Quads Stretch | 1 × 30 sec each | Legs |
| Assisted Lying Glutes Stretch | 1 × 30 sec each | Glutes |
| Back Pec Stretch | 1 × 30 sec | Back |
| Bent Knee Lying Twist | 1 × 45 sec each | Core |
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 Morning Yoga & Stretch (4-Day)?
Morning Yoga & Stretch (4-Day) is 4 sessions per week, run for 4 weeks.
Is Morning Yoga & Stretch (4-Day) good for beginners?
Yes. Morning Yoga & Stretch (4-Day) is rated beginner in RepEight and sticks to a manageable number of exercises per session.
How do I track Morning Yoga & Stretch (4-Day)?
Open Morning Yoga & Stretch (4-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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