Intermediate: Freedom of Movement
Intermediate: Week Three

Flexibility: Full-Body Fluidity

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In this lesson, you will focus on deep stretches to enhance flexibility in your hips, ankles, and lower back. The routine begins with a quad and hip flexor stretch using blocks for support, allowing you to sink deeper while maintaining proper alignment. You’ll then transition into a progressive deep squat to improve ankle flexibility and strengthen the lower body. The session also incorporates forward folds to target the hamstrings and calf muscles, followed by seated stretches to release hip tension and improve external rotation.

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 notice improved flexibility in your hips, ankles, and hamstrings, along with increased stability in deep positions. You’ll be well-prepared to advance into more challenging flexibility exercises in the coming weeks.

IN THIS LESSON

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

  • If you’re unable to reach your foot, you can use a yoga strap or a towel around your ankle to assist. Alternatively, you can keep both hands on the blocks to maintain balance while pressing your hips forward to achieve the stretch. As your flexibility improves, you’ll gradually be able to reach your foot more comfortably.

  • Keeping your chest lifted during forward folds helps maintain a straight spine and protects your lower back. It allows you to hinge at the hips rather than rounding your back, which improves the effectiveness of the stretch and prevents unnecessary strain on your back muscles. This technique ensures you’re targeting the hamstrings and calves correctly while stretching.

  • If you feel discomfort in your knees during seated hip stretches, you can place a folded blanket or cushion under your hips to elevate them slightly. This will reduce the angle of your knee joints and relieve pressure. You can also adjust the intensity by using blocks for support or reducing the depth of the stretch until you feel comfortable.