Intermediate: Week Three
In this lesson, you will work on enhancing the connection between your upper and lower body to create smoother, more fluid movements. The routine starts with quad stretches using blocks to deepen hip flexor flexibility, followed by deep squats to strengthen the lower body while focusing on maintaining proper alignment. You’ll also perform a series of progressive squat variations to improve hip and knee flexibility, followed by a full-body plank sequence to engage the core and build shoulder stability.
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 more connected in your movements, with improved lower body strength and enhanced flexibility in your hips and shoulders. You’ll be ready to tackle more advanced fluidity exercises in the coming weeks.
IN THIS LESSON
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Here you can find questions people frequently asked about this week lesson.
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Performing squats at different depths helps build strength and flexibility throughout the entire range of motion in your hips, knees, and ankles. Shallow squats target the initial phase of hip and knee flexion, while deeper squats challenge full knee and hip flexion, engaging more muscle groups and improving overall joint mobility. This progression helps you achieve better balance, stability, and control in your lower body.
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It’s normal for your heels to lift off the ground if you have tight ankles or limited flexibility. Instead of forcing your heels down, focus on keeping your chest up, back straight, and using blocks or support as needed. As your ankle mobility improves over time, you’ll gradually be able to lower your heels closer to the ground. Remember, the priority is maintaining good form and alignment.