Advanced: Freedom of Movement
Advanced: Week Two

Flexibility: Progressive Challenges

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In this lesson, you will focus on deepening your flexibility with a series of progressively challenging stretches. The routine begins with block-assisted holds to increase hamstring and hip flexibility while maintaining balance and control. You’ll then work into a deep pancake stretch to enhance the range of motion in your hips and lower back. The session incorporates wall-assisted stretches, including overhead holds to stretch the shoulders and engage the core, and a leaning wall fold to lengthen the back and hamstrings. You’ll also use the wall for supported wedge and wheel poses, promoting deeper shoulder and spinal flexibility.

To get the most out of this program, repeat each video for 7 days before moving on to the next week.
Each lesson is designed to build on the previous one, so trust the process and give your body time to adapt.

✅ Morning: Do the mobility video
✅ Evening: Do the flexibility video

By the end of this week, you should feel increased openness in your hips, shoulders, and spine, along with greater control in deeper stretches. You’ll be well-prepared to tackle advanced stretches in the following weeks.

IN THIS LESSON

  • Here you can find questions people frequently asked about this week lesson.

  • Blocks provide stability and support during holds, allowing you to maintain balance while deepening your stretches. This support helps you focus on lengthening your muscles without straining or overextending. Using blocks also makes it easier to explore deeper positions safely and progressively.

  • The pancake stretch targets your hamstrings, lower back, and inner thighs, promoting a greater range of motion in the hips. It helps lengthen the muscles along your legs and back, improving flexibility and overall mobility. Practicing this stretch regularly can enhance your ability to perform other seated and forward-bending movements more comfortably.

  • If you feel tension in your back, keep a slight bend in your knees to reduce strain on the hamstrings and lower back. Focus on lengthening your spine by hinging at the hips rather than rounding your back. Using the wall for support allows you to gradually deepen the stretch without forcing your body into an uncomfortable position.