# Flexibility & Mobility

Pair joint mobility drills with deep stretches to improve flexibility and reduce stiffness. Beginner-friendly and a great complement to any strength routine.

## Molding Mobility

Once a week, you should perform a session for a number of reps equal to your age.

### Workout

- 1 × 5-10 Neck Movement (Three-Plane)
- 1 × 5-10 Finger Flexion and Extension
- 1 × 5-10 Wrist Circle
- 1 × 5-10 Elbow Circle
- 1 × 5-10 Arm Circle
- 1 × 5-10 Shoulder Shrug (Circular)
- 1 × 5-10 Torso Twist
- 1 × 5-10 Side Bend
- 1 × 5-10 Wrist Forward and Back Bends
- 1 × 5-10 Pelvic Tilt
- 1 × 5-10 Hip Circle
- 1 × 5-10 Leg Circle (Seated)
- 1 × 5-10 High Knee Raise
- 1 × 5-10 Butt Kick
- 1 × 5-10 Ankle Circle
- 1 × 5-10 Toe Flexion and Extension


## Starting Stretching

This program is intended to go hand-in-hand with Molding Mobility.

These stretches are to be performed in succession after every single workout. This should take only 20-30 minutes.

It is recommended, however, to do them every single day. If you have time, repeating the stretches 2-3 times is also recommended.

### Workout

- 1 × 60-0 Shoulder Extension Stretch
- 1 × 60-0 Shoulder Stretch (Cross-Body)
- 1 × 60-0 Hand Clasp Stretch (Behind the Back)
- 1 × 60-0 Bodyweight Squat
- 1 × 60-0 Pike Stretch
- 1 × 60-0 Lunge Stretch (Kneeling)
- 1 × 60-0 Butterfly Stretch
- 1 × 60-0 Backbend (Shoulder Bridge)
- 1 × 60-0 Lying Crossover Stretch