1. Calf Stretch — 1 minute each

  2. Standing Tibialis Raises - 20 reps

  3. Band Hamstring Stretch - 1 minute each

  4. Hip Flexor Psoas Stretch— 1 minute each

  5. Figure Four Stretch — 1 minute each

  6. Butterfly Stretch — 1 minute

  7. 90/90 Hold - 1 minute each side

  8. Child’s Pose — 1 minute

  9. Band Chest Opener - 1 minute

  10. External Rotation — 12 reps each

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  • Click on an exercise for video of form

  • Do all movements at least once per week (6 weeks total, 2 levels)

  • There is a level one & two version to help you progress

  • All you need is a band, mat, and some light dumbbells

Level One

3 sets

After three weeks in Level One, Move to Level Two below

Level 2

  1. Calf Stretch Raise — 12 reps each

  2. Tibialis Raises - 20 reps

  3. Elephant Walk - 12 reps each

  4. Couch Stretch — 1 minute each

  5. Pigeon Push up — 12 reps each

  6. Weighted Butterfly Pulse— 20 reps

  7. 90/90 Movement - 10 reps each

  8. Prayer Stretch — 1 minute

  9. External Rotation - 12 reps each

  10. Band Arm Circles - 20 reps

3 sets

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Bonus Stretch Routine