Day 14: Full Body Flexibility | 30 Minutes | Beginner Mobility Series

Welcome to Day 14 of our 31 Day Beginner Mobility Series!

Today’s workout is the second full body flexibility focused workout.

Flexibility is an important component of mobility and forms the baseline of your joint range of motion. Getting the correct intensity of stretch is the key to making efficient progress with your flexibility! Often, less is more. Stretch to an intensity that is mildly uncomfortable, that you can hold for the entire 60 seconds without fidgeting in and out of the stretch.

⚙️EQUIPMENT NEEDED:
👉Yoga Blocks

📋WORKOUT FORMAT:
👉6 Minute Warmup 30s work/15s Rest
👉18 Stretches
👉60s work/20s rest

COACHING NOTES
✅Keep all movements to a 6/10 intensity; mildly uncomfortable, gentle
✅Use the largest range of motion you can for each movement
✅Breathe only through the nose if possible

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I have put this program together to help you make mobility training a daily practice!

This is a progressive program that will take you from the beginner level, to intermediate level and will help introduce you to many of the mobility exercises we use on the channel, with thorough coaching to help you get the most out of your training with us!

Although the program is most effective when done as a daily practice, don’t stress if you can’t do it daily, simply complete the workouts sequentially as frequently as you are able to.

Please See the following link for our program calendar: https://www.youtube.com/post/UgkxlMDTOjvfbsaLqnmcy-9hhvR6PxiEJpx7

To start from the beginning, here is day 1:

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#mobility #everydamnrep #flexibility

00:00 Introduction
00:46 Warm Up: Cat/Cow
01:31 Warm Up: Lateral Cat/Cow
02:16 Warm Up: Kneeling T-Spine Rotation
03:01 Warm Up: Hip Rocking
03:46 Warm Up: Kneeling Sprinter Stretch – Left
04:31 Warm Up: Kneeling World’s Greatest Stretch – Left
05:16 Warm Up: Kneeling Sprinter Stretch – Right
06:02 Warm Up: Kneeling World’s Greatest Stretch – Right
06:51 Kneeling Achilles Stretch – Left
08:11 Kneeling Achilles Stretch – Right
09:31 Half Split – Left
10:51 Kneeling Hip Flexor Stretch – Right
12:11 Half Split – Right
13:31 Kneeling Hip Flexor Stretch – Right
14:51 Butterfly Stretch
16:11 Seated Pancake Stretch
17:31 Sphinx Stretch
18:51 Child’s Pose
20:11 Hurdler Side Stretch – Right
21:31 Hurdler Side Stretch – Left
22:51 Thread the Needle – Left
24:11 Thread the Needle – Right
25:31 Seated Bicep Stretch
26:51 Seated Twist – Right
28:11 Seated Twist – Left
29:31 Seated Pike Stretch