Description
Flexibility is easy to lose and simple to build back, and you do not need to be flexible to start.
This beginner-friendly routine gives you eight easy full-body stretches. They go from your hamstrings and hips to your shoulders and back, with clear hold times for each.
About the Routine
It is written by Serge, a natural lifter whose fitness story began in martial arts. You need no equipment, just a bit of floor space and about fifteen minutes. Each stretch has a set hold time, so you never have to guess how long to stay in a position.
What’s Inside
Eight full-body stretches. Step-by-step instructions for each one, covering your hamstrings, hips, shoulders and back.
Clear hold times. A hold time for every stretch, so the routine stays simple.
A how-to-use guide. It explains how to fit the routine into your week.
A Q&A section. Answers to common questions about stretching.
A weekly tracker. Mark each session and see your consistency build.
Who It Fits
This routine is for beginners, and for anyone who has lost flexibility and wants to get it back. You do not have to touch your toes to start. If you lift and want to stay loose, read staying flexible as a natural lifter.
A Martial Arts Start
I’m Serge. My fitness story began in martial arts, where stretching is part of every session. That is why I keep this routine short and simple, so you can repeat it each week. If you lift too and want drills for your hips and shoulders, see Hip and Shoulder Mobility for Lifters.
Instant Download
After checkout you get instant access to the PDF. Read it on your phone, or print the weekly tracker and keep it with your mat.
Before You Start
This is a general flexibility routine and not medical advice. If you have an injury or health condition, check with your doctor first. Stretch gently, never into pain. Results vary from person to person, and no result is guaranteed.
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