Advanced: Week Three
In this lesson, you will focus on refining control and increasing the depth of your mobility exercises. The routine begins with long lunges transitioning into hanuman stretches to lengthen and strengthen the hamstrings and hip flexors. You’ll then perform knee-elevated side slides to target hip mobility and stability while challenging your balance. The session includes elevated wall squats to improve ankle flexibility and lower body strength, as well as single-leg knee bends in a declined forward fold to enhance hamstring and calf mobility. You’ll also practice a seated cradle pose with gentle rocking to open the hips and release tension. The routine concludes with block-assisted wheel lifts to deepen spinal flexibility and build shoulder strength.
Perform this mobility routine each morning to continue 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 more confident in achieving deeper ranges of motion, with improved hip flexibility, hamstring mobility, and upper body strength. You’ll be well-prepared for more advanced mobility work in the final weeks.
IN THIS LESSON
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Here you can find questions people frequently asked about this week lesson.
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Block-assisted wheel lifts provide support and stability, allowing you to gradually deepen your backbend without straining your wrists or lower back. This movement helps improve spinal flexibility, shoulder mobility, and upper body strength. Using blocks for assistance helps you maintain proper alignment while exploring deeper backbends safely.
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If you find knee-elevated side slides challenging, start with a lower elevation or use a block for additional support. Focus on maintaining proper alignment and balance as you slide, and gradually work on increasing the depth of the movement as your hip strength and stability improve. Remember, it’s more important to maintain control than to achieve a deep slide initially.
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Transitioning from a long lunge to hanuman helps stretch and lengthen the hamstrings while also engaging the hip flexors and quadriceps. This dynamic movement promotes both flexibility and strength in key muscle groups, improving your ability to achieve deeper stretches while maintaining balance and stability.