Foundational: Week Three
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. You’ll then work into block-assisted side lunges to deepen the hip & inner leg line flexibility and build stability in low squat. Kneeling lizard push-ups target hip flexors while strengthening the upper body, and elevated seated forward fold toe taps stretch the hamstrings and improve core control. The session includes 90/90 knee and ankle lifts to enhance hip mobility and stability, finishing with cobra push-ups to build flexibility and strength in the shoulders and spinal extensors.
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 experience increased hip and shoulder flexibility along with improved stability in your lower body.
IN THIS LESSON
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Here you can find questions people frequently asked about this week lesson.
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If you're struggling with balance during the Hinged Leg Swing, try holding onto a wall or a sturdy chair for support. Start with a smaller range of motion and gradually increase as you feel more comfortable. Focus on keeping your core engaged to help maintain stability.
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Kneeling Lizard Push-Ups are effective for increasing flexibility in the hips and improving upper body strength. This movement combines a hip opener with a pushing motion, which enhances the range of motion in both the hips and shoulders while building stability throughout the body.