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Beginner Full Body Flexibility Routine

Your free

Beginner Full Body Flexibility Routine

Home | Beginner Full Body Flexibility Routine

Make sure to warm up well before stretching. It’s ok to break a light sweat before. Stay warm while you train
Start by stretching twice a week but slowly over time work your way up to stretching a maximum of 5 times per week. 
Focus on alignment, mind muscle connection and breathing.
Stay consistent!
 

Specific Warm Up

DemoExercise
High Knees
30sec | 1 set
Extended Burpee
4x | 1 set
Plank Superman Combi
4x | 1 set

Leg Stretches

DemoExercise
Deep Plie
8x | 1 set
Walking Pike
30sec | 2 sets
Hip Opener
6x each side | 1 set
Half Middle Split
6x each side | 1 set
Half Split Prep
30sec each side | 1 set
Half Split
20sec each side | 2 sets

Back Flexibility

DemoExercise
Hamstring Bridges
8x | 1 set
Bent Knee Windshield Wipers
4x each side | 1 set
Cat n Cow
6x | 1 set
Active Sphinx
4x | 2 sets
Shoulder Opener on Knees
20sec | 2 sets
Superman
8x | 1 set
Rounded Rehab Crunches
6x | 1 set
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Light on the toes, knees as high as possible. Posterior pelvic tilt. Go fast and get your your heart rate up!

Work dynamic and intense during the push up and straight jump. Slow it down in the side plank to keep your balance!

Imagine you are in a toaster. You don't want to burn your glutes or your knees. Feet externally rotated.

Back is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.

Both feet pointed. While pushing hips back simultaneously push chest towards the floor

Both knees, standing foot and pubic bone in line. Move side ways only.

Hips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.

Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary

Do not arch lower back. Feet and Knees Hip width apart.

Feet pointed close to glutes. Knees stay together at all times.

Arch and round as much as possible. When round push mid spine towards the ceiling. When arched pull head back, push chest forward by squeezing the shoulder blades behind the back, push shoulders down. Hips stay over knees at all times!

Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!

Look at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands.

Head in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet slightly apart.

Go slow & round 1 vertebral at the time.