Intermediate: Week One
In this lesson, you will focus on deepening your flexibility, particularly in your hips, hamstrings, and back. The routine includes deep lunge twists using blocks to open the hips and improve spinal rotation, followed by a seated forward fold to lengthen the hamstrings. You’ll also work on isolated stretches, where you explore different positions to find the right intensity for your current flexibility level. The session incorporates standing and seated movements, helping you enhance your range of motion while maintaining proper alignment.
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 an increased ability to hold and deepen stretches in your hips and hamstrings, as well as a stronger sense of control over your movements. You’ll be ready to continue advancing in the coming weeks with improved flexibility and confidence.
IN THIS LESSON
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Here you can find questions people frequently asked about this week lesson.
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Using blocks during deep lunge twists provides support and helps you maintain proper alignment while sinking deeper into the stretch. The blocks allow you to gradually explore your range of motion without straining your back or hips. They also help with balance, making the stretch more accessible and effective as you work on stacking your hips and shoulders.
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If you can’t reach your toes, focus on reaching towards your ankles, knees, or as far as you can comfortably go. It’s not about touching your toes right away, but rather about maintaining a straight back and engaging your core while reaching forward. Over time, as your hamstring flexibility improves, you’ll naturally be able to reach further. You can also use a strap or a towel to assist in reaching without compromising your form.