Touch Your Toes 2 Week Course
If you wish to improve your hip and hamstring flexibility this course will provide you with all the exercises you need to achieve that. The program is structured in such a way so that by allocating 15 mins daily you can progress towards your goal.
Why you need this course:
10 exercises
- Unfortunately you cannot improve your flexibility just by doing a single stretch. Your body is not one dimensional and there are many muscles involved in each movement. For this reason you will be performing a series of exercises with a few variations in order to achieve a comfortable forward fold.
2 fascia release videos
- Your fascia tissue can be a limiting factor in your flexibility goals. We will be covering some fascia release drills for that reason.
2 videos addressing the role of breathing
- The way you breathe can prevent you from stretching efficiently. We will be covering how you need to breathe in order to amplify the effect of your stretches.
Ongoing support
- Receive all the support you need in this new journey. I will be personally answering any questions you have, through the comment sections of the instructional videos. You deserve to succeed in this endeavor.
Week 1
Day 1
Day 2
Hamstrings
Length: 10 mins
Address flexibility in other parts of your body, but feel it most in your hamstrings!
Calves
Length: 5 mins
Learn how muscles work in group and address calf tightness by activating the posterior chain.
Day 3
Day 4
Sit back (on your heels) and Relax
Length: 4 mins
Mobilise your feet to make an increase hamstring flexibility.
Standing Hamstring Stretches
Length: 5 mins
Combine trunk movements as you stretch your legs.
Day 5
Day 6
Standing Hamstring Stretches with pelvic movements
Length: 4 mins
Learn how pelvic movements play a role in hamstring flexibility.
Breathing for Flexibility
Length: 2 mins
Combine trunk movements as you stretch your legs.
Day 7
Fascia Release
Length: 4 mins
Mobilise the fascia to address muscle tightness.
Week 2
Day 8
Day 9
Holding Time
Length: 3 mins
Focus on your breath to prolong your holding times.
Hamstrings Revisited
Length: 5 mins
Increase the intensity of your stretch with a forward fold sequence.
Day 10
Day 11
Pigeon
Length: 4 mins
Address the external hip rotation through pigeon pose variations.
Horse Stance
Length: 6 mins
Improve the active flexibility of your inner thighs.
Day 12
Day 13
Weighted Stretches
Length: 1 min
Learn how resistance training can be used to increase flexibility.
Breathing for Flexibility 2.0
Length: 2 mins
Learn a new breathing technique to increase your flexibility.
Day 14
Bonus Day
Calf Fascia Release
Length: 2 mins
Address the restrictions in your fascia system.
Shoulder Stretches
Length: 4 mins
Address shoulder mobility as a prerequisite for mobilising the spine.