Advanced: Week Four
In this final week, you will focus on achieving deeper stretches and holding advanced positions to maximize your flexibility gains. The routine begins with block-assisted front slider holds to lengthen the hip flexors and hamstrings while maintaining balance. You’ll then move into a full split hold to deepen your hip and leg flexibility. The session incorporates wall-supported squat holds to target ankle flexibility and lower body stability. You’ll also practice forward folds on blocks to stretch the hamstrings and calves while maintaining proper alignment. The session concludes with fire log pose to open the hips and full wheel pose to enhance spinal flexibility and upper body strength.
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 experience improved depth and stability in your stretches, along with greater confidence in achieving advanced flexibility positions. You’ll be ready to continue your flexibility practice beyond the course.
IN THIS LESSON
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Here you can find questions people frequently asked about this week lesson.
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If you’re not yet able to achieve a full split, that’s perfectly fine. Focus on reaching your current limit comfortably and use blocks or props for support. The goal is to gradually increase your range of motion without pushing beyond your flexibility level. Regular practice will help you progress toward a full split over time.
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The full wheel pose is included to challenge and enhance your spinal flexibility and shoulder strength. It opens the chest and shoulders while engaging the entire back, promoting improved posture and upper body mobility. Practicing this advanced backbend safely concludes the course by reinforcing the gains you’ve made in flexibility and strength.