Foundational: Week Three
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. You’ll then move into side lunge holds to open the inner thighs and deepen hip flexibility. The kneeling lunge with a calf stretch targets the calves and ankles, preparing them for greater range in lower body movements such as squat. The elevated seated forward fold helps lengthen the hamstrings and lower back, while the 90/90 pigeon stretch opens the hips and supports external rotation. The session concludes with a cobra push-up hold to enhance flexibility in the spine and strengthen spinal extensors for better posture.
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 notice improved flexibility in your hamstrings, hips, and spine, allowing you to move comfortably into deeper stretches.
IN THIS LESSON
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Here you can find questions people frequently asked about this week lesson.
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To safely deepen your straddle forward fold, engage your core and hinge forward from your hips instead of rounding your back. Use blocks for support, pressing your hands into them to maintain balance and control. Keeping your toes pointed upward helps activate the correct muscles and protect your knees. Remember to breathe deeply and relax into the stretch without forcing it.
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The 90-90 stretch is essential for improving hip flexibility and internal and external rotation, which are crucial for overall mobility and reducing tension in the hips. If you can’t go very low initially, use blocks or your hands for support, and focus on maintaining proper alignment. The key is to progress gradually and listen to your body—over time, you’ll be able to reach deeper into the stretch as your flexibility improves.