Advanced: Week Four
In this lesson, you will focus on mastering advanced mobility movements that challenge your flexibility, strength, and control. The routine begins with plank sliders using the top of the foot to engage your core and improve shoulder stability. You’ll then perform double leg slides with block assistance to deepen hip mobility and strengthen the lower body. The session includes high, medium, and low wall squats to promote ankle flexibility and lower body strength while maintaining balance. You’ll also practice forward fold rocks with your feet elevated on blocks to increase hamstring and calf mobility. Fire log forward fold pulses will help open the hips and build stability. The routine concludes with full wheel lift and lower movements to enhance spinal flexibility and shoulder 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 feel more flexible, balanced, and in control of your movements, with the confidence to continue progressing in your mobility journey beyond this course.
IN THIS LESSON
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Here you can find questions people frequently asked about this week lesson.
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erforming squats at different depths helps build strength and flexibility in the entire range of motion of your hips, knees, and ankles. By practicing high, medium, and low wall squats, you engage different muscle groups and improve balance, stability, and joint health, allowing you to perform deep squats more effectively over time.
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The full wheel lift and lower movement enhances spinal flexibility and shoulder strength. It helps open the chest and shoulders while engaging the core and upper body to maintain stability. This exercise is a powerful way to deepen your backbend practice while promoting better posture and overall mobility in the upper body.