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Back to Flexibility Challenge

Week 4: Integration & Maintenance

Combine all the techniques you've learned into a comprehensive routine. Focus on consistency to maintain your new range of motion.

Day 1: Dynamic Warm-up & Static Holds
6 exercises

Dynamic Warm-up Flow

1 set × 10 minutes

Deep Hamstring Stretch

3 sets × 90-second hold per leg

Advanced Hip Flexor Stretch

3 sets × 90-second hold per leg

Deep Chest Opening

3 sets × 60-second hold

Spinal Wave

3 sets × 10 waves

Integration Flow

2 sets × 5 minutes