Day Two

Flexibility

Workout Length

15 minutes

Skill Level

Beginner

The importance of flexibility is generally understated. Our muscles function at an optimal length to increase force production. Think of holding your arm in front of you and attempting to push over an object. Now rethink of the same scenario when you can use your full arm length to create force. Unless you’re Bruce Lee, you’re going to create more force in the latter example. The same with our muscles. It’s time to spread ourselves thin!

Your Trainer:

Kris Black

Meet Kris, our founder and lead trainer at Signature Methods. Specializing in behavioral change, muscle building, and sports performance, Kris develops personalized workout programs for diverse fitness goals. His approach integrates behavioral science and holistic wellness principles to empower your health journey. Whether you aim to build muscle, enhance athletic performance, or adopt lasting lifestyle changes, Kris offers expert guidance to achieve your fitness aspirations. Experience transformative fitness with us at Signature Methods.

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  • 1
    Frankenstein Walks
    + Full Workout Description
    • 20 feet
    • 20 feet
    • 20 feet

    Stand with your legs together. Step and kick one leg straight up. Try to touch your toe with your opposite hand then return as you walk forward. Repeat, alternating sides.

  • 2
    • 20 feet/10 seconds
    • 20 feet/10 seconds
    • 20 feet/10 seconds

    Begin a slow jog or running in place. Bring your heel of one of your feet to the back of your leg and return it to the floor. Repeat with each leg.

  • 3
    • 20 yards/20 seconds
    • 20 yards/20 seconds
    • 20 yards/20 seconds

    Start with feet together standing upright. Reach for your toes and place both hands on the floor in front of your feet. Walk your hands out until you reach a push-up position. Begin slowly walking your feet back so that they end right before your hands. Walk your hands out again to a push-up position and repeat.

  • 4
    Hip Flexor Stretch
    + Full Workout Description
    • 15 seconds/side
    • 15 seconds/side
    • 15 seconds/side

    Kneel on the floor with one knee bent and one leg behind you. Position your forward knee over your foot. Keep your other knee touching the floor. Slowly push hips forward until you feel the stretch in the upper thigh of your rear leg.

  • 5
    • 15 seconds/side
    • 15 seconds/side
    • 15 seconds/side

    Lie on your back with your knees bent. Draw your knees into your chest and grab a hold of the outside of your feet with your hands. Pull down with your hands and allow your hips to relax. Have as little resistance against your hands as possible and allow your knees to sink towards the earth.

  • 6
    • 30 seconds/side
    • 30 seconds/side
    • 30 seconds/side

    Start in a kneeling lunge with one knee forward and the other knee behind you. Lean forward with your knee over your foot and your feet facing forward. Drop the chest so that elbows or hands are resting on the floor. Relax into the stretch and when you feel ready lift the back knee of the floor. Repeat on both sides.

  • 7
    Cross-over arm stretch
    + Full Workout Description
    • 15 seconds/side
    • 15 seconds/side
    • 15 seconds/side

    Relax your shoulders and gently pull one arm across your chest as far as possible, holding at your upper arm. Repeat with the other arm.

  • 8
    Myofascial Foam Roller Back Release
    + Full Workout Description
    • 20 seconds
    • 20 seconds
    • 20 seconds

    Lying on your back, position the foam roller on the upper end of the back. Place your elbows on the ground behind the foam roller and have your knees bent. Extend your legs to push yourself over the foam roller. Keep the chest up and the spine rounded. Push with the elbows and pull with your heels to return to the original position. Repeat.

  • 9
    Myofascial Chest Stretch
    + Full Workout Description
    • 20 seconds/side
    • 20 seconds/side
    • 20 seconds/side

    Lie down on the ground on your stomach. Place the foam ball or tennis ball under your chest and adjust your body in such way that you would put enough pressure on the ball. For more pressure, stretch your arm to the side, away from the body. Roll across the entire chest area: around the sternum, under the clavicle and outside parts as well.

  • 10
    Iliotibial band myofascial release
    + Full Workout Description
    • 20 seconds/side
    • 20 seconds/side
    • 20 seconds/side

    Lying on the side, place the foam roller on the outside of the hip closest to the ground. Have the elbow planted against the ground and the outside of the foot closest to the ground firmly touching the floor. Push with the elbow to roll the foam roller toward the targeted leg's knee. Push with the foot once the foam roller reaches right above the knee and return to the hip. Repeat.

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Welcome to Our Holistic Wellness Solutions, where every aspect of your well-being is nurtured and empowered. Our signature methods are meticulously crafted to guide you on a transformative journey towards optimal health and vitality. From personalized fitness training to practical strategies for active living, we're here to support your unique path to wellness. Prepare to embark on a holistic wellness journey where every step is dedicated to elevating your mind, body, and spirit with Our Holistic Wellness Solutions.

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