• Click on an exercise for video of form

  • You can do one set of each movement throughout the week (3-4 times per week)

  • Or do all 3 sets in one day (1-2 times per week)

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

  1. Hip Flexor Psoas Stretch— 1 minute each

  2. Figure Four Stretch — 1 minute each

  3. Butterfly Stretch — 1 minute

  4. Child’s Pose — 1 minute

  5. Calf Stretch — 1 minute each

  6. Band Hamstring Stretch - 1 minute each

  7. Band Chest Opener - 1 minute

  8. External Rotation — 12 reps each

  9. Standing Tibialis Raises - 20 reps

3 sets

Mobility Day Level One

If the movements above begin to feel easy or you’re not feeling enough of a stretch, then do this version below

Mobility Day Level 2

  1. Couch Stretch — 1 minute each

  2. Pigeon — 1 minute each

  3. Weighted Butterfly— 1 minute

  4. Prayer Stretch — 1 minute

  5. Elephant Walk - 1 minute

  6. Calf Stretch Raise — 12 reps each

  7. Tibialis Raises - 20 reps

  8. Band Arm Circles - 20 reps

  9. External Rotation — 12 reps each

3 sets

 

Bonus Stretch Routine

 

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