// Flexability //
Stretching after a workout is ideal because you're already warmed up
Warm up protocol (do some)
- 3x10-15
- Forward leg swings
- lateral leg swings
- push ups
- 5 minutes walking
- jogging
- bodyweight squats
Structure
Phase 1 / Adapt...
Week 01...
| Day | Exercise | Ranges | Link |
|---|---|---|---|
| Day 01 | Elephant walks | 1x30 | |
| Deep split squat | 1x10 | ||
| Standing hamstring stretch | 2x30s | ||
| Hip flexor stretch | 2x30s | ||
| Day 02 | Chest pulse | 1x30s | |
| Lat/Y Pulses | 1x30 | ||
| Bicep Stretch | 2x30s | ||
| Wall Spinal Extension | 2x30s | ||
| Day 03 | Standing pancake good morning | 1x10 | |
| Standing Hip Circles | 1x10 | ||
| Butterfly Stretch | 2x30s | ||
| Figure four stretch | 2x30s | ||
| day 04 | cat/cow | 1x10 | |
| chest stretch | 2x30s | ||
| Pike stretch | 2x30s | ||
| the roll down | 1x30s | ||
| Day 05 | Deep dips | 1x10 | |
| Spine stretch | 1x10 | ||
| Wrist extension | 2x30s | ||
| Wrist Flexion | 2x30s |
Phase 02 / Maintain...
Week 02...
| Day | Exercise | Ranges | Link |
|---|---|---|---|
| Day 01 | Arm circle | 1x10 | |
| Standing side bend | 1x10 | ||
| Box shoulder stretch | 2x30s | ||
| Lateral stretch | 2x30s | ||
| Day 02 | Hamstring kick | 1x15 | |
| Lunge w/ back leg extension | 1x15 | ||
| Pancake stretch | 2x30s | ||
| Couch stretch | 2x30s | ||
| Day 03 | Cobra pose press ups | 1x15 | |
| The roll down | 1x10 | ||
| Seated toros twist | 2x30s | ||
| Chair dip hold | 2x30s | ||
| Day 04 | standing good morning | 1x10 | |
| crossbody leg swings | 1x15 | ||
| modified pigeon | 2x30s | ||
| wall deep squat | 2x30s | ||
| Day 05 | chest pulses | 1x30 | |
| Lat/y pulses | 1x30 | ||
| Bicep stretch | 2x30s | ||
| Wall spinal extension | 2x30s |
Week 03...
| Day | Exercise | Ranges | Link |
|---|---|---|---|
| Day 01 | Cherry pickers | 1x30 | |
| Bicep back swings | 1x15 | ||
| Seal pose | 2x30s | ||
| QL Stretch | 2x30s | ||
| Day 02 | Single leg rdl | 1x10 | |
| Lunge pulses | 1x10 | ||
| Single leg hamstring stretch | 2x30s | ||
| Hip flexor reach | 2x30s | ||
| Day 03 | Deep dips | 1x10 | |
| Spine stretch | 1x10 | ||
| Wrist extension | 2x30s | ||
| Wrist Flexion | 2x30s | ||
| Day 04 | Full rom squats | 1x10 | |
| Crossed leg toe taps | 1x15 | ||
| Wall deep squat | 2x30s | ||
| Crossbody hamstring stretch | 2x30s | ||
| Day 05 | Standing pancake good morning | 1x10 | |
| Standing Hip Circles | 1x10 | ||
| Butterfly Stretch | 2x30s | ||
| Figure four stretch | 2x30s |
Phase 03 / Reinforce...
Week 04...
| Day | Exercise | Ranges | Link |
|---|---|---|---|
| Day 01 | Arm circle | 1x10 | |
| Standing side bend | 1x10 | ||
| Box shoulder stretch | 2x30s | ||
| Lateral stretch | 2x30s | ||
| Day 02 | Hamstring kick | 1x15 | |
| Lunge w/ back leg extension | 1x15 | ||
| Pancake stretch | 2x30s | ||
| Couch stretch | 2x30s | ||
| Day 03 | Cherry pickers | 1x30 | |
| Bicep back swings | 1x15 | ||
| Seal pose | 2x30s | ||
| QL Stretch | 2x30s | ||
| Day 04 | Single leg rdl | 1x10 | |
| Lunge pulses | 1x10 | ||
| Single leg hamstring stretch | 2x30s | ||
| Hip flexor reach | 2x30s | ||
| Day 05 | Cobra pose press ups | 1x10 | |
| The roll down | 1x10 | ||
| Seated toros twist | 2x30s | ||
| Chair dip hold | 2x30s |