The bodyweight mobility mastery program
Move well? Move even better.
A physician-designed program you follow at home, a few minutes a day. Twenty-eight days of bodyweight strength, mobility, and stretching that build balance, flexibility, and lasting joint health — no equipment, no guesswork.
How the program works
Twenty-eight days to smoother, stronger movement.
You follow it a few minutes a day, in order, so you’re never guessing what to do next. Knowing the moves is the easy part. This is the plan that gets you doing them.
Wake up your joints.
The first two weeks take your whole body through its full range — hips, spine, shoulders, ankles — building the habit and grooving clean, comfortable movement.
Build strength through the range
The second half turns mobility into control: bodyweight strength work through your new range, so the flexibility you gain is flexibility you can actually use. This is the part random stretching skips.
Make it stick
By day twenty-eight, the routine is a habit and the movement is yours — balance, flexibility, and joint health you keep with just a few sessions a week.
Designed by a doctor
Designed by a physician. Not an online fitness guru.
The Sporty Doctor App is designed by Dr. Kristina DeMatas, DO, a board-certified Sports Medicine and Family Physician who sees and treats these exact issues in clinic every week. These are the same kinds of movements Dr. D recommends to her patients who want to stay active without overdoing it.
What You get
Everything the program includes.
This is a guided program, not a pile of exercises to figure out. Every session, rest day, and reminder is planned for you. You just show up.
Follow-along video
Clear video for every move, so your form stays right.
Short sessions
A few minutes each, a few times a week.
Flags what to skip
The app marks moves to skip if something is cranky that day.
Session reminders
A gentle nudge keeps you on track between sessions.
No equipment needed
None. Your bodyweight and a step you already have cover everything.
A plan, not a guess
Every session is set for you. Open it and go.
What Sporty Doctor Members Say
Sporty Doctor helped me avoid knee surgery
My knee pain was bad enough that I scheduled replacement surgery. Staying consistent with Sporty Doctor’s exercises made the pain disappear within a few months. I cancelled the surgery and never needed another cortisone shot.
Eased frozen shoulder, back to surfing
A developing frozen shoulder left me unable to reach behind me or enjoy swimming and surfing. Sporty Doctor’s clear, consistent exercises improved my mobility within weeks. I’m now fully recovered and back to both, pain-free.
Regained Mobility for paddle boarding
ain and limited mobility were making paddle boarding harder to enjoy. Sporty Doctor’s routines built my mobility, balance, and strength without an intimidating fitness program. Now I feel stronger, mobile, and confident on the water.
Individual results vary. Sporty Doctor is exercise programming, not medical treatment. See our Medical Disclaimer.
Workouts You Can Actually Do
Built for people who want more from their body.
You don’t need a gym, long workouts, or a yoga background. Four short sessions a week, guided move by move, climbing steadily in challenge. Start where you are. Progress at your pace. Actually stick with it.
“I’m active, but I’ve never trained mobility.”
Perfect starting point. The program begins with fundamentals and builds to moves that challenge even people who train regularly.
“Stretching has never stuck for me.”
This isn’t passive stretching — it’s strength and mobility together, in short guided sessions that are easy to keep.
“I don’t have equipment at home.”
You don’t need any. Every session is bodyweight, plus a step or stair you already have.
“I never stay consistent.”
Your routine is already organized in the app. Open it and follow the next session.
GEt Started
The complete plan, for $39.
This $39 purchase unlocks the complete Bodyweight Mobility Mastery program inside the free Sporty Doctor app. All twenty-eight days, every follow-along video in the program, and the guided, day-by-day plan.
BEfore You Buy
Everything you want to know first.
Your move
Give your movement a real plan.
Stop collecting random stretches. Start a guided 28-day plan that builds balance, flexibility, and joint health you keep.
The Sporty Doctor app and this website provide general fitness and educational information and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified health provider before beginning any exercise program, especially if you have a medical condition or injury. Stop and seek care if you experience pain beyond normal muscle effort. See our full Medical Disclaimer.