Intermediate: Week Two
In this lesson, you will focus on mastering lower body mobility through targeted movements that increase hip and ankle flexibility, while improving overall strength and stability. The routine includes plank-to-lunge transitions to stretch and strengthen the hip flexors and lower back, along with deep squats to open the hips and engage the inner thighs. You’ll also work on dynamic leg swings to enhance hip mobility and flexibility, and rotational movements to increase shoulder range of motion and improve posture.
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 hip and ankle flexibility, greater strength in the lower body, and enhanced shoulder mobility. You’ll be well-prepared to continue advancing your mobility skills as you progress through the course.
IN THIS LESSON
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Here you can find questions people frequently asked about this week lesson.
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Rotating the shoulders against the wall helps improve shoulder flexibility and mobility by opening up the chest and increasing the range of motion in the shoulder joints. If you feel tingling during the exercise, it’s usually a sign that you’re stretching tight muscles and nerves. However, if the sensation becomes uncomfortable or painful, ease out of the movement slightly to avoid overextending your shoulder or elbow.
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If you find it challenging to reach the ground during deep squats, it’s okay to use blocks or a chair for support. Focus on maintaining proper form, with your knees aligned and your back straight. Over time, as your hip flexibility improves, you’ll be able to lower yourself deeper into the squat without additional support.