Advanced: Week Two
In this lesson, you will focus on building strength and stability through a series of progressive mobility exercises. The routine starts with dynamic plank sliders to engage the core and improve shoulder stability. You’ll then transition into deep hip stretches and active pulses to expand your range of motion in the hips and lower back. The session includes wall squats with an overhead hold to challenge your balance and strengthen your lower body, along with walkouts to build core strength and improve hamstring flexibility. You’ll also work on dynamic pigeon pose variations to open the hips and activate stabilizing muscles. The routine concludes with a flip dog movement to enhance spinal flexibility and shoulder mobility.
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 balance, deeper hip flexibility, and greater control in your movements. You’ll be ready to progress into more advanced mobility techniques in the following weeks.
IN THIS LESSON
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Here you can find questions people frequently asked about this week lesson.
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Walkouts help improve hamstring flexibility, core strength, and shoulder stability. The forward and backward movement of the walkout lengthens the hamstrings while engaging the core to maintain stability. This exercise also builds upper body strength as you transition into and out of the plank position.
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The flip dog movement enhances spinal flexibility and opens up the chest and shoulders. It challenges your ability to rotate and extend your spine while maintaining stability, promoting better range of motion and strength in the back and shoulders. This movement also improves body awareness and balance, making it a valuable addition to your mobility routine.