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Custom Move (Phase 3) →

Stretching/Mobility

Child's Pose · Child's Pose Lat Stretch · Leg Extension · Chest Wall Stretch · Calf Stretch · Hamstring Stretch (Supine) · Leg Lift (Front Scale) · Squat (Dynamic Mobility) · Kneeling Hip Flexor Stretch

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Workout Breakdown

Stretching/Mobility

1

Child's Pose

1 set × 30-60s

2

Child's Pose Lat Stretch

1 set × 2×30-60s

3

Leg Extension

1 set × 10 reps

4

Chest Wall Stretch

1 set × 2×30-60s

5

Calf Stretch - Stair

1 set × 2×30-60s

6

Hamstring Stretch (Supine)

1 set × 2×30-60s

7

Leg Lift (Front Scale)

1 set × 6×10 reps

8

Squat (Dynamic Mobility) - Body Only

1 set × 1 reps

9

Kneeling Hip Flexor Stretch

1 set × 2×30-60s