Intermediate: Freedom of Movement
Intermediate: Week Two

Flexibility: Intermediate Understanding of Movement

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In this lesson, you will explore a combination of active and passive stretches designed to deepen your flexibility while strengthening your muscles in elongated positions. The routine includes deep lunge stretches using blocks to help open up your hips and improve hip alignment. You’ll practice active stretches where you press and lift, focusing on engaging muscles while lengthening them, and passive stretches that allow you to relax deeper into the position. The session also incorporates squats to increase knee and ankle flexibility, as well as forward folds to target the hamstrings and lower back.

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 improved flexibility in your hips, hamstrings, and shoulders, along with increased muscle strength and stability. You’ll be ready to progress into deeper, more advanced stretches in the following weeks.

IN THIS LESSON

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

  • Combining active and passive stretches allows you to not only increase flexibility but also strengthen the muscles in their elongated positions. Active stretches engage the muscles to maintain a position, building strength and control, while passive stretches allow you to relax deeper into the pose, promoting greater range of motion. This combination helps create a balance between flexibility and stability, which is essential for long-term mobility gains.

  • If you’re unable to reach your forearms to the ground during the deep lunge stretch, use blocks at a higher setting for support. The blocks provide stability and allow you to maintain proper form while still achieving a deep stretch. As your flexibility improves over time, you can gradually lower the blocks or bring your forearms closer to the ground.