Intermediate: Week Four
In this lesson, you will focus on deepening your control and increasing your range of motion with movements that target flexibility and stability in the hips, shoulders, and lower back. The routine starts with a quad and hip flexor stretch to increase hip flexibility while maintaining proper posture. You’ll move into a series of dynamic squats with varied foot positions to strengthen and stretch the hips and knees. The session also incorporates a forward fold variation to lengthen the hamstrings, followed by an active backbend to build shoulder mobility and spinal control.
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 increased flexibility in your hips and hamstrings, improved shoulder mobility, and greater stability in deep positions. You’ll be ready to continue advancing your mobility skills in the weeks to come.
IN THIS LESSON
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Here you can find questions people frequently asked about this week lesson.
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Placing a rolled-up mat under your heels during squats helps improve ankle mobility and allows you to squat deeper with better alignment. This position reduces strain on the ankles and knees, making it easier to keep your chest up and maintain proper form. Over time, as your ankle flexibility improves, you’ll be able to perform deeper squats without additional support.
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To maintain balance during the active backbend sweeps, engage your core and keep your knees spread wide for a stable base. Using blocks on either side of your ankles provides support and helps you gradually transition into a deeper backbend. Focus on moving slowly and with control, and avoid overextending your shoulders to prevent strain.