Foundational: Week One
In this lesson, you will deepen your flexibility by focusing on movements that stretch key areas like the hips, quads, hamstrings, and spine. You’ll start with kneeling stretches that gently open the hips and thighs, incorporating sliding motions to extend your range of motion. From there, you’ll progress into longer holds and overhead stretches to engage the entire body while improving alignment. The routine also includes forward folds to target the hamstrings and inner thighs, paired with seated hip openers to release tension and enhance mobility in the hips. You’ll conclude with wall-supported stretches to encourage a deeper release in the spine and back.
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 greater freedom of movement in your hips and lower back, along with improved flexibility in your hamstrings and shoulders. You’ll be well-prepared to progress to more advanced stretches in the coming weeks.
IN THIS LESSON
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Here you can find questions people frequently asked about this week lesson.
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Some people may feel some initial discomfort or mild soreness. This is completely normal as the body adapts to the new stretches. It's important to listen to the body and avoid pushing too hard.
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If the kneeling lunge feels challenging, consider using a cushion or mat under your knee for added comfort. Alternatively, you can modify the movement by keeping your back knee on the ground and adjusting your forward lunge to a range that feels comfortable for you.