Foundational: Week Four
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. You’ll then progress to seated leg twists and controlled squats to enhance lower body mobility and improve balance. The exercises will also incorporate elements like the 90-90 transitions to challenge hip flexibility and build joint strength in new ranges of motion.
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 increased flexibility in your hips, improved balance, and enhanced control over your movements. Specifically you should see improvement in the placement of your foot in the first exercise, if you weren’t already by the end of the week you should be able to place your foot by the blocks.
IN THIS LESSON
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Here you can find questions people frequently asked about this week lesson.
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Preventing the knees from buckling inward during squats is essential for protecting the joints and maintaining proper alignment. When the knees cave in, it puts extra strain on the knee ligaments and reduces the effectiveness of the exercise. By focusing on pushing your knees slightly outward and keeping your feet aligned, you engage the right muscles, stabilize the hips, and improve overall lower body strength and mobility.
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The 90-90 transitions target both internal and external hip rotation, which are crucial for enhancing hip mobility and reducing tension. By practicing controlled movements while lifting and rotating the knee and ankle, you’re increasing the flexibility and strength of the hip joints. These transitions also help improve the range of motion, making everyday activities like walking, squatting, or bending easier and more comfortable over time.