Beginners leg flexibility routine
Front split routine
Middle split routine
Beginners backbending routine
Intermediate/advanced backbending routine #1 (leading to dropbacks and cheststands)
Intermediate/advanced backbending routine #2 (leading to bendy forearm stands and handstands)
Stretch & Strengthen by muscle group, targeted area
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Core, general warm up & total body mobilization (27:57)
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Hip flexors (front of hips) (30:49)
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Hamstrings (17:44)
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Front splits (ensure hip flexor & hamstrings are warmed up prior) (16:04)
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Straddles, adductors, outer hips, middles (50:38)
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Upper back, neck and shoulders (60:31)
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Cobras and low back (23:10)
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Bridges and dropbacks (hip flexor, upper back & shoulder, and cobra warm up required prior) (12:17)
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Advanced backbending drills and skills (hip & back warm up required prior) (22:59)
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Core, fwd bending some side bending, great for cool down
