V.
FLEXY SERIES
SPINAL
MOBILITY
MOVEMENT BY DAVID
TABLE OF PREFER USING AN APP?
CONTENTS
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Welcome!
01 A quick introduction by me
The Program
02 What to expect from the program
FAQs
03 Questions that come up and my feedback Tap to Navigate
Week 1
04 Welcome to week 1. Each workout day is structured with detailed
exercises, sets, repetitions, and duration information.
Week 2
05 Welcome to week 2. Each workout day is structured with detailed
exercises, sets, repetitions, and duration information.
Week 3
06 Welcome to week 3. Each workout day is structured with detailed
exercises, sets, repetitions, and duration information.
Week 4
07 Welcome to week 4. Each workout day is structured with detailed
exercises, sets, repetitions, and duration information.
Congratulations!
08 You have successfully completed this program.
Premium Content
09 Continue your flexibilty journey with premium content.
Welcome!
Over the next four weeks, this program will guide you to remarkable
improvements in spinal mobility. Your dedication to this journey is
pivotal as you navigate through this ebook. Picture the outcomes: fluid
movement, deep ranges of motion, and greater athleticism. By fully
committing, you invest in your long-term well-being and unlock your
potential. Remember, each stretch and exercise propels you toward a
healthier, more vibrant self. Wishing you the best of luck, and remember
to STAY FLEXY. - David
ABOUT THE PROGRAM
GOAL
This program aims to make your spine more
mobile.
DIFFICULTY LEVEL
This is fundamentally a beginner-oriented
program designed to give you the least amount
of work and the most gains.
DURATION
This program spans over four weeks, during
which you'll engage in three separate workouts
per week, each on different days.
Tap to play
This program includes instructional videos! Tap
on this icon to play the videos!
THE WARM UP
Always Warm Up!
Before each workout session, please
complete this warm up routine to ensure
safety and optimal performance.
E X E R CISE SETS REPS
Cherry Pickers 1 30
Hip Stirs 1 10 EACH WAY
FAQS
How long should I continue the Is it normal to feel discomfort while
01 program after the initial four weeks?
04 doing stretches?
You can keep doing this program again and Stretches may cause slight discomfort, but
again as long as you want! But if you stop they should never be painful. Listen to your
seeing progress, it's time to level up. Paid body, modify stretches if needed, and avoid
programs here! pushing beyond your limits.
If I miss a day in the routine, what Is warming up before these exercises
02 should I do? 05 necessary?
You can perform the stretching routine on If you want to get the most out of this
any three days of the week as long as you ebook… yes. But I have a warmup video you
complete them within the week. If you miss can follow here.
a day, you can continue on the next day.
Consistency is important.
Is it possible to modify the program if Is it okay to pair these exercises with
03 06
I have pre-existing mobility issues? other types of exercise?
Modifying the program is possible. However, Yes! :)
if you have pre-existing mobility issues, it's
crucial to consult a healthcare professional
or a qualified instructor. They can provide
tailored modifications and exercises to
ensure a safe and effective practice.
WEEK 1
WEEK 1 DAY 1
WARM UP
1 Cat Cow 2 Seated Active Twist Hold
Sets 2 Reps 10 Sets 2 Time 30 Seconds
3 Lat Stretch 4 Seated Pike
Sets 2 Time 30 Seconds Sets 2 Time 30 Seconds
WEEK 1 DAY 2
WARM UP
1 Lateral Stretch 2 Side Plank Lifts
Sets 2 Time 30 Seconds Sets 2 Reps 10
3 Thread the Needle Hold 4 Seal Pose
Sets 2 Time 30 Seconds Sets 2 Time 30 Seconds
WEEK 1 DAY 3
WARM UP
1 Cat Cow 2 Seated Active Twist Hold
Sets 2 Reps 10 Sets 2 Time 30 Seconds
3 Lat Stretch 4 Seated Pike
Sets 2 Time 30 Seconds Sets 2 Time 30 Seconds
WEEK 2
WEEK 2 DAY 1
WARM UP
1 Lateral Stretch 2 Side Plank Lifts
Sets 2 Time 30 Seconds Sets 2 Reps 10
3 Thread the Needle Hold 4 Seal Pose
Sets 2 Time 30 Seconds Sets 2 Time 30 Seconds
WEEK 2 DAY 2
WARM UP
1 Wall Angels 2 Roll Down
Sets 2 Reps 10 Sets 2 Reps 10
3 Wall Extension 4 Seated Passive Twist Hold
Sets 2 Time 30 Seconds Sets 2 Time 30 Seconds
WEEK 2 DAY 3
WARM UP
1 Cobra Push-ups 2 Spine Stretch
Sets 2 Reps 10 Each Side Sets 2 Reps 10 Each Side
3 Lunging Side Bend 4 Thread the Needle Reps
Sets 2 Reps 10 Each Side Sets 2 Time 30 Seconds
WEEK 3
WEEK 3 DAY 1
WARM UP
1 Wall Angels 2 Roll Down
Sets 2 Reps 10 Sets 2 Reps 10
3 Wall Extension 4 Seated Passive Twist Hold
Sets 2 Time 30 Seconds Sets 2 Time 30 Seconds
WEEK 3 DAY 2
WARM UP
1 Cobra Push-ups 2 Spine Stretch
Sets 2 Reps 10 Each Side Sets 2 Reps 10 Each Side
3 Lunging Side Bend 4 Thread the Needle Reps
Sets 2 Reps 10 Each Side Sets 2 Time 30 Seconds
WEEK 3 DAY 3
WARM UP
1 Basic Back Extension 2 Hollow Hold
Sets 2 Reps 10 Sets 2 Time 30 Seconds
3 Cat 4 Cow
Sets 2 Time 30 Seconds Sets 2 Time 30 Seconds
WEEK 4
WEEK 4 DAY 1
WARM UP
1 Seated Roll Downs 2 Wall Backbend Walkdown
Sets 2 Reps 10 Each Way Sets 2 Reps 10
3 Double Elephant 4 Bridge Hold
Sets 2 Reps 15 Sets 2 Time 30 Seconds
WEEK 4 DAY 2
WARM UP
1 Basic Back Extension 2 Hollow Hold
Sets 2 Reps 10 Sets 2 Time 30 Seconds
3 Cat 4 Cow
Sets 2 Time 30 Seconds Sets 2 Time 30 Seconds
WEEK 4 DAY 3
WARM UP
1 Seated Roll Downs 2 Wall Backbend Walkdown
Sets 2 Reps 10 Each Way Sets 2 Reps 10
3 Double Elephant 4 Bridge Hold
Sets 2 Reps 15 Sets 2 Time 30 Seconds
CONGRATULATIONS!
Great job finishing the Program! You are more than welcome to
repeat it as long as you are making progress! But if you stop
making gains, it’s time for an upgrade. Below are 12-week
programs from me on Ganbaru . Ganbaru is a comprehensive health
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PREMIUM EBOOK
Prefer this eBook format over the Ganbaru app? No problem! I
created FULL BODY: A COMPLETE FLEXIBILITY PLAN —a premium 4-
week program designed to help you achieve complete flexibility.
With guided routines, embedded instructional videos, and a step-
by-step structure, it’s everything you need in one easy-to-use
eBook.
DISCLAIMER
D a v i d Thurin, wh i l e k n o w l e d g e a bl e i n h e a l t h a n d f i t n e s s m a t t e r s, is not a
lice n sed medical p r o f e s s i o n a l o r r e g i s t e r e d d i e t i t i a n . T h e i n f o r mation
p r o v ided in this d o c u m e n t i s f o r e d u c a t i o n a l p u r p o s e s o n l y a n d should not be
c o n s trued as med i c a l a d v i c e . I t i s n o t i n t e n d e d t o d i a g n o s e , t r e at, cure, or
p r e v ent any heal t h c o n d i t i o n , n or i s i t a s u b s t i t u t e f o r p r o f e s s i o nal medical
g u i d ance. Always s e e k t h e a d v i ce o f y o u r p h y s i c i a n o r q u a l i f i e d healthcare
p r o v ider regardi n g a n y h e a l t h co n c e r n s .
Th e use of the inf o r m a t i o n c o n t a i n e d i n t h i s p r o g r a m i s a t y o u r own risk.
D a v i d Thurin and / o r M o v e m e n t By D a v i d L L C s h a l l n o t b e h e l d l i able for any
d i r e ct or indirect l o s s e s o r d a m a g e s t h a t m a y a r i s e f r o m t h e r e l iance on or
u s e of this inform a t i o n , i n c l u d i n g b u t n o t l i m i t e d t o e c o n o m i c l oss, injury,
illn e ss, or death.
F u r t hermore, all d o c u m e n t s e x ch a n g e d b e t w e e n D a v i d T h u r i n a n d the Client
a r e the intellectu a l p r o p e r t y o f M o v e m e n t B y D a v i d L L C a n d a r e protected
u n d e r copyright l a w . T h e y a r e n ot t o b e r e p r o d u c e d , s o l d , o r d i s tributed
w i t h out explicit w r i t t e n c o n s e n t f r o m D a v i d T h u r i n .
