Foundational: Week Two
In this lesson, you will build on the foundational mobility exercises from Week One, introducing movements that deepen flexibility and enhance stability. The routine begins with a lunge-to-hamstring stretch sequence to improve flexibility in the hips and hamstrings. You’ll then perform block-assisted kneeling side lunges to increase hip mobility while maintaining support and alignment. The session includes forward fold squats and forward fold rocks to target hamstring and lower back flexibility. The 90/90 reaches engage the hip rotators and strengthen your core, while reader pose push-ups promote better posture and upper back flexibility.
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 with deeper stretches and have greater control in hip, hamstring, and shoulder movements.
IN THIS LESSON
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Here you can find questions people frequently asked about this week lesson.
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It’s completely normal if you can’t reach the floor or feel some discomfort in deeper stretches. Using blocks at various heights provides excellent support and allows you to safely progress at your own pace. If a stretch feels uncomfortable, adjust your position to a more manageable level, and avoid pushing through pain. Over time, as your flexibility and mobility improve, you’ll be able to gradually reach deeper into the poses.It’s completely normal if you can’t reach the floor or feel some discomfort in deeper stretches. Using blocks at various heights provides excellent support and allows you to safely progress at your own pace. If a stretch feels uncomfortable, adjust your position to a more manageable level, and avoid pushing through pain. Over time, as your flexibility and mobility improve, you’ll be able to gradually reach deeper into the poses.
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Forward fold rocks are designed to gently mobilize the spine and hips. As you rock forward and backward, you can enhance spinal flexibility and release tension in the lower back. Make sure to focus on controlled movements and engage your core to maintain stability.