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Stretch and Strengthen
Welcome
Welcome
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How to use this course
Organize your practice
Beginners leg flexibility routine
Hamstrings 1 (12:07)
Hip flexors, front of hips, 1 (16:49)
Hips flexors, front of hips 2 (6:59)
Straddles, adductors, outer hips, 1 (34:13)
Front split routine
Hips 1 (16:49)
Hamstrings 1 (12:07)
Hips 2 (6:59)
Hamstrings 2 (2:36)
Hips 3 (7:01)
Hamstrings 3 (3:01)
Front splits 1 (3:47)
Front splits 2 (7:16)
Front splits 3 (5:01)
Middle split routine
Straddles and middles 1 (34:13)
Straddles and middles 2 (5:25)
Straddles and middles 3 (4:46)
Straddles and middles 4 (6:14)
Beginners backbending routine
Warm up, prepare, core (27:57)
Hips 1 (16:49)
Upper back and shoulders 1 (27:42)
Cobra 1 (8:22)
Bridge 1 (7:53)
Cool down, core, fwd bending (13:23)
Intermediate/advanced backbending routine #1 (leading to dropbacks and cheststands)
Warm up, prepare, core (27:57)
Hips 2 & 3 (14:00)
Upper back, neck and shoudlers 2, 3, 4 (20:36)
Cobras and low back (23:10)
Bridge 1 (7:53)
Dropbacks and cheststands (13:21)
Cooldown, core, fwd bending (13:23)
Intermediate/advanced backbending routine #2 (leading to bendy forearm stands and handstands)
Warm up, prepare, core (27:57)
Hips 2 & 3 (14:00)
Upper back, neck and shoulders 5 & 6 (12:13)
Cobras and low back (23:11)
Bridge 1 (7:53)
Bendy forearm stands, & handstands (14:02)
Cool down, core, fwd bending (13:23)
Stretch & Strengthen by muscle group, targeted area
Core, general warm up & total body mobilization (27:57)
Hip flexors (front of hips) (30:49)
Hamstrings (17:44)
Front splits (ensure hip flexor & hamstrings are warmed up prior) (16:04)
Straddles, adductors, outer hips, middles (50:38)
Upper back, neck and shoulders (60:31)
Cobras and low back (23:10)
Bridges and dropbacks (hip flexor, upper back & shoulder, and cobra warm up required prior) (12:17)
Advanced backbending drills and skills (hip & back warm up required prior) (22:59)
Core, fwd bending some side bending, great for cool down
Bridge 1
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