Intermediate: Week Four
In this lesson, you will focus on deep, targeted stretches to enhance flexibility in your hips, hamstrings, and lower back. The routine includes using blocks for support as you move into deep lunges to stretch the hip flexors and side body. You’ll then progress into deep squats with added support to improve ankle flexibility and lower back strength. The session incorporates hamstring stretches with an elevated leg position to challenge and lengthen the muscles, followed by active and passive pigeon pose variations to release tension in the hips.
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 flexibility in your hamstrings, hips, and lower back, along with improved strength and stability in deep stretch positions. You’ll be well-prepared to progress into more advanced stretches in the following weeks.
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 can’t fully straighten your front leg during hamstring stretches, it’s perfectly fine to keep a slight bend in the knee. The goal is to engage the hamstring and lengthen the muscle without forcing the stretch. Over time, as your flexibility improves, you’ll be able to gradually straighten your leg more comfortably.
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Performing both active and passive variations of pigeon pose helps target different aspects of hip flexibility and stability. The active variation engages the muscles around the hips and strengthens them in a stretched position, while the passive variation allows you to relax deeper into the pose and release tension. This combination helps improve both flexibility and strength in the hips.