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10-Minute Flexibility Routine

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Nika Apo
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63 views

10-Minute Flexibility Routine

Uploaded by

Nika Apo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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10-MINUTE ROUTINE

BEGINNER-INTERMEDIATE
Printable Routine

Step #1 - Print this workout template.

Step #2 - Follow the program at least


twice per week.

Step #3 - Check your progress!


HOW TO USE THIS
WORKOUT TEMPLATE
✔ Follow the instructions for each
exercise after the description.

✔ Perform this stretching routine at


least twice per week, every time
following the same strategies.

✔ Take notes. If something doesn’t feel


good, apply for a form check tagging
@the exibilityguy on your favorite
social media platform.
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EXERCISE #1 - 90/90 Stretch
Start with your legs apart, create a 90 degree angle, and
move your knees from side to side. Lean forward with your
body at all times and press both of your hips down. Keep
your hands behind your hips to start with, then perform the
exercise without your hands.

Sets and Reps: 1 set, 20 reps with the hands, 20 without the
hands.
EXERCISE #2 - Horse Stance
Spread your legs apart, turn your feet slightly out, and move
your hips down below your hips level. Your shinbones, in the
squat position, should be perpendicular to the oor. Use a
weight to increase the intensity of the stretch. Squeeze your
glutes in order to open your knees out.

Sets and Reps: 1 set, 10 reps and 30 nal seconds in the


stretch.

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EXERCISE #3 - Hip Flexors Sequence
Back knee on the oor and back foot against a wall or
support. Make a lunge with the other leg and raise your
trunk up as much as you can. Keep your trunk straight and
drive your hips and shoulders toward the wall during the
rst variation. Push your hips down during the second,
keeping your shoulders up. Use a weight if needed.

Sets and Reps: 1 set per leg, 20 breaths per side per
variation.
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EXERCISE #4 - Horse Stance Hinge
From a horse stance position, fold your trunk toward your
legs, bring your chest in line with your hips, stop there for a
second, come back into a horse stance, pushing your hips
down at all times. Remember to open your knees out at all
times.

Sets and Reps: 1 set, 10 reps and 30 nal seconds in the


stretch.

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EXERCISE #5 - One Leg Pike Extensions
One foot on a support in front of you, leg straight, the other
leg on the oor, perpendicular to the oor. Fold your trunk
toward your front leg (use a weight if needed), stop in the
stretch for a second, and come back up. Repeat for reps,
and on the nal one, remain in the stretch for longer.

Sets and Reps: 1 set per leg, 10 reps and 30” with your front
leg bent, 10 reps and 30” with your front leg straight.
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EXERCISE #6 - Straddle Hip Hinge
Keep your leg straight at your widest stance, fold your trunk
toward your legs, bring your chest perpendicular to the
oor, spend a couple of seconds in the bottom position, and
come back up. Repeat for reps, and on the nal one, remain
in the widest straddle you can handle.

Sets and Reps: 1 set, 10 reps and 30 nal seconds in the


stretch.
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EXERCISE #7 - Taylor Pose
Back against the wall, feet in front of your hips. Spread your
knees apart. Use weights to provide extra assistance. Move.
Your knees up and down for reps and on the last rep remain
in the stretch for longer.

Sets and Reps: 1 to 2 sets, 10 dynamic reps with a 2” pause


in the stretch at each rep and 30” on the nal one.

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EXERCISE #8 - Butcher Block Stretch
Put your elbows on a support at your hips’ height, grab a
block with your hands, keep your shins perpendicular to the
oor and move armpits down. Keep a neutral spine position
as you do that and try to open through your spine rather
than through the chest.

Sets and Reps: 1 to 2 sets, 20 to 30 breaths in the stretch.


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EXERCISE #9 - Shoulder Cars
In a quadruped position, you want to move one arm per
time. Move the arm all the way up in front of you above your
head keeping your elbow straight, thumb pointing up.
Then, start moving the arm to the side, turning your thumb
in front of you. Drive the hand toward your hips keeping the
arm straight. As you reach your hips’ height, turn the thumb
toward your shoulder blades and drive the hand in between
your shoulder blades. Stop here, then come back with
control into the starting position.

Sets and Reps: 1 set per side, 10 controlled reps.


10-MINUTE ROUTINE
BEGINNER-INTERMEDIATE
Printable Routine
Mark with a ✔ when completed.

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

CONGRATS! DON’T FORGET TO CHECK YOUR


PROGRESS AFTER 6 WEEKS!

Ready to take your exibility to the next


level? Check out my Online Coaching 👈
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