Intermediate: Week One
In this lesson, you will focus on combining dynamic movements with strength and flexibility training. The routine includes alternating lunges with overhead block holds to build lower body strength and stability while improving shoulder mobility. You’ll also practice seated straddle reaches to increase hamstring flexibility and balance, as well as one-legged squats to enhance lower body control. The session also integrates plank-to-downward-dog transitions for deep hamstring stretches, along with pigeon pose variations to open the hips and improve rotational strength.
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 leg and hip strength, greater balance in single-leg movements, and enhanced flexibility in your hamstrings and shoulders. You’ll be well-prepared for more advanced dynamic exercises 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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Holding a block overhead during lunges helps engage your core and shoulders, improving upper body stability and mobility while simultaneously strengthening your legs. It also challenges your balance, requiring coordination between your upper and lower body. This combination makes it an effective full-body exercise, building strength and mobility together.
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It’s perfectly fine if you can’t keep your back knee off the ground initially. You can modify the lunge by allowing your back knee to lightly touch the floor or lowering your range of motion. Focus on maintaining proper form and balance, and as your strength and stability improve, you’ll be able to lift your back knee higher and deepen the lunge over time.