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Start This Plan

FREE Mobility & Stretch Guide

4 Weeks

Start This Plan

FREE Mobility & Stretch Guide

4 Weeks

FREE Mobility & Stretch Guide

4 Weeks

Workout Goals

Sunday
Tuesday
Thursday
Saturday

Fully Body Session 1

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Exercise	Sets	Distance	Reps	Weight
Roller Backbends Middle Back /	Roller Backbends 1 sets, 00:02:00	1	00:02:00		--:--	Full Body 1
Bretzel Stretch	Bretzel Stretch 2 sets, 00:00:45	2	00:00:45		--:--	Full Body 1
Shoulder Swimmers Shoulders /	Shoulder Swimmers 2 sets, 8 reps	2		8	--:--	Full Body 1
Box Hamstring Stretch (Straight) Hamstrings / Beginner	Box Hamstring Stretch (Straight) 2 sets, 00:00:30	2	00:00:30		--:--	Full Body 1
Standing Hip CARs	Standing Hip CARs 2 sets, 6 reps	2		6	--:--	Full Body 1

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Workout Plan Summary

Recover faster with our FREE Mobility & Stretch Guide! Whether you’re looking to increase flexibility, reduce stiffness, or move more freely, this simple, easy-to-follow guide will help you improve your range of motion and boost movement. 4 sessions a week, perfect for all levels, designed to... more

Fully Body Session 2

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	Exercise	Sets	Distance	Reps	Weight
	Couch Stretch Hip Flexors /	Couch Stretch 1 sets, 00:01:30	1	00:01:30		--:--	Full Body 2
Why the “Couch Stretch?” The couch stretch is an excellent quad and hip flexor stretch that puts the hip into extension. There are not many quad stretches that allow for this. This is important because our upper quad (Rectus Femoris) is a two joint muscle, being both a hip flexor and knee extender. So if you can understand the actions, you can see that having the foot up and back into hip extension will allow you to get the upper quad and those secondary hip flexors!
	Pigeon Stretch Glutes /	Pigeon Stretch 2 sets, 00:00:45	2	00:00:45		--:--	Full Body 2
	Scorpions Lower Back /	Scorpions 2 sets, 5 reps	2		5	--:--	Full Body 2
Hold each rep 7-10 seconds
	Foam Roller Thread the Needles	Foam Roller Thread the Needles 2 sets, 8 reps	2		8	--:--	Full Body 2
	Quadruped Forearm Rockbacks	Quadruped Forearm Rockbacks 2 sets, 00:00:30	2	00:00:30		--:--	Full Body 2

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Workout Plan Summary

Fully Body Session 3

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	Exercise	Sets	Distance	Reps	Weight
	Child's Pose to Cobra	Child's Pose to Cobra 1 sets, 00:01:30	1	00:01:30		--:--	Full Body 3
1 deep breath each pose This is a great exercise to take your lower back through both full spinal flexion and extension.
	Frogs Adductors /	Frogs 2 sets, 00:01:00	2	00:01:00		--:--	Full Body 3
	Straight Leg Calf Stretch Calves /	Straight Leg Calf Stretch 2 sets, 00:00:30	2	00:00:30		--:--	Full Body 3
	Robots Shoulders /	Robots 2 sets, 00:00:45	2	00:00:45		--:--	Full Body 3
	Wall Spinal Rotations Lower Back /	Wall Spinal Rotations 2 sets, 6 reps	2		6	--:--	Full Body 3

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Workout Plan Summary

Full Body 4

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	Exercise	Sets	Distance	Reps	Weight
	Levator Scap Stretch Neck /	Levator Scap Stretch 2 sets, 00:00:45	2	00:00:45		--:--		Full Body 4
	Box Lat Stretch Lats /	Box Lat Stretch 2 sets,	2		--	--:--	Deep Breaths: 5,5	Full Body 4
	Kneeling Cossack Sit-Backs Adductors /	Kneeling Cossack Sit-Backs 2 sets, 00:00:45	2	00:00:45		--:--		Full Body 4
7-10 sec hold each rep
	Flapjacks	Flapjacks 2 sets, 00:01:00	2	00:01:00		--:--		Full Body 4
	Cat/Camels	Cat/Camels 2 sets, 00:01:00	2	00:01:00		--:--		Full Body 4