The initial assessment is a crucial first step in your flexibility and mobility journey. This assessment helps you establish a baseline, giving you a clear picture of your starting point so you can measure your progress throughout the course.

The Forward Fold Assessment measures your starting level of hamstring, lower back, and hip flexibility. At this stage, focus on maintaining proper form rather than depth.

The Squat Assessment helps evaluate your lower body flexibility, stability, and range of motion. Take note of how deep you can squat, whether your heels stay down, and if you experience any tightness in your hips or ankles. This initial photo will serve as your reference point for tracking improvements in mobility and posture.

The Wheel Assessment measures spinal, shoulder, and hip flexibility. Whether you're performing a small backbend or a full wheel pose, take note of your range of motion, comfort level, and ability to maintain form. This first photo will serve as your baseline to track improvements in spinal mobility.

In this lesson, you will deepen your flexibility by focusing on movements that stretch key areas like the hips, quads, hamstrings, and spine.

In this lesson, you will deepen your flexibility by focusing on movements that stretch key areas like the hips, quads, hamstrings, and spine.

In this lesson, you will build on the foundational mobility exercises from Week One, introducing movements that deepen flexibility and enhance stability.

In this lesson, you will deepen your foundational flexibility with stretches designed to increase range of motion in the hips, hamstrings, and calves.

In this lesson, you will focus on increasing range of motion and dynamic control in key muscle groups. The routine begins with hinged leg swings to warm up the hips and improve mobility.

In this lesson, you will work on expanding flexibility in your hips, hamstrings, and calves through targeted stretches. The routine begins with standing splits to improve hamstring flexibility and balance.

In this lesson, you will focus on actively expanding your range of motion through targeted mobility exercises. The routine begins with dynamic plank transitions using blocks for support, which help deepen hip flexibility and strengthen the shoulders.

In this lesson, you will focus on enhancing your flexibility through a series of movements designed to stretch and release tension in the hips, spine, and lower body.

The final assessment is your opportunity to reflect on the progress you’ve made throughout the course. By comparing your before and after photos, you’ll be able to see the full scope of your transformation—from improved flexibility and mobility to reduced discomfort and increased ease in movement.

Now that you've completed the course, the final forward fold assessment allows you to see the full impact of your flexibility training. Your hamstrings, lower back, and hips should feel significantly more open, and your depth in the forward fold should have improved. Look back at your initial photo to see just how much progress you've made—your hard work has paid off!

Your final squat assessment serves as a celebration of your strength and mobility progress. By now, you should feel more confident in a deep squat position, with improved hip and ankle flexibility. Reviewing your first assessment photo will highlight how much progress you’ve made in control, depth, and comfort in this essential movement.

In the final assessment, you’ll see the full results of your consistent flexibility training. Your wheel pose should feel stronger, deeper, and more controlled than in the beginning. Looking back at your initial assessment photo will show how much your mobility has transformed, and you can take pride in your ability to move with greater ease and confidence.

Take a moment to reflect on how far you’ve come—from your initial assessment to now, you’ve built greater strength, control, and confidence in your body. Whether it’s deeper stretches, better posture, or reduced discomfort in daily movements, your progress is something to be proud of. Keep moving, keep stretching, and most importantly, enjoy the freedom and ease you’ve gained.