Foundational: Freedom of Movement
Foundational: Week One

Mobility: Foundational Movements

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In this lesson, you will focus on establishing a foundation for your mobility practice with a series of gentle and accessible movements. The routine begins with a kneeling lunge that transitions into a hamstring stretch to increase flexibility in the hips and legs. You’ll then move into straddle forward fold pulses to gently open up the inner thighs and improve lower body flexibility. The session includes sit-to-stand exercises to build strength and stability while enhancing hip mobility. Forward fold pulses will help stretch the hamstrings and release tension in the back. You’ll also perform hip tic-tocs to increase range of motion in the hip joints, and the lesson concludes with a tea cup movement to promote shoulder mobility and coordination.

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 comfortable and confident in basic mobility movements, with improved flexibility in your hips, hamstrings, and shoulders.

IN THIS LESSON

  • Here you can find questions people frequently asked about this week lesson.

  • Mobility is best done before you get into the beginning of your day. It doesn't need to be the VERY first thing you do when you get up, but when you have some spare time after your morning routine that would be a great time to work mobility in. Add it to your current routine where it fits every morning.

  • Straddle forward fold pulses are designed to gently stretch the inner thighs and lower back while increasing flexibility in the hips. The pulsing motion encourages the muscles to relax and lengthen gradually, making it easier to achieve a deeper stretch without overexerting yourself. It’s an effective way to build a strong foundation for more advanced stretches in later weeks.

  • The tea cup movement promotes shoulder mobility and coordination by encouraging fluid and controlled arm motions. This exercise helps improve flexibility in the shoulders and upper back while challenging your ability to maintain a steady and balanced posture. It’s a great way to increase shoulder range of motion gently.