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Correct amount of exercises and time spend per week


I have would like to know the following in regards to my mobility program. I have 4 main areas I have to work on: ankles, hips, thoracic spine and shoulders. I am also extremely stiff in my hamstrings. 

I would like to know:

1. how many times a week

2. how much time per session

3. how many exercises I should do 

for both A. Perform and B Recovery on each of these area's. 


  • There are many ways you can build your mobility practice.
    1) You can spend time each day.
    From the FAQ "The M|WOD is designed to be a 8-15 minute daily practice in addition to your normal workout routine."
    2) The time spent per day may change based on the video you are using. Keep it manageable.
    3) One perform and/or one recovery per day. You can pick an area to work on each day.
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