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THE FLEXIBILITY GUY FROG ROUTINE
BUTTERFLY POSE
FEET TOGETHER. BACK AGAINST THE WALL.
WEIGHTS ON THE KNEES. PUSH YOUR KNEES
DOWN.
SETS AND REPS
6 BREATHS, 1 PNF / ANTAGONIST OF 10", 6 BREATHS.
THE FLEXIBILITY GUY FROG ROUTINE
FROG STRETCH
BACK ON THE FLOOR. KNEES AT 90°. FEET IN
LINE WITH THE KNEES. WEIGHTS ON THE KNEES.
PUSH YOUR KNEES TO THE FLOOR.
SETS AND REPS
6 BREATHS, 1 PNF / ANTAGONIST OF 10", 6 BREATHS.
THE FLEXIBILITY GUY FROG ROUTINE
COSSACK TRANSITIONS
BOTTOM POSITION OF A COSSACK SQUAT.
TRANSITION FROM SIDE TO SIDE. ASSISTED
(EASY) OR WITH WEIGHT.
SETS AND REPS
10 CONTROLLED TRANSITIONS.
THE FLEXIBILITY GUY FROG ROUTINE
HORSE STANCE BOUNCES
KNEES APART. TRUNK UP. CONTROLLED PULSES
DOWN WITH YOUR HIPS.
SETS AND REPS
10 CONTROLLED PULSES.
THE FLEXIBILITY GUY FROG ROUTINE
ONE LEG PANCAKE
BOTH HIPS ON THE FLOOR. TURN TOWARD ONE
LEG. BEND AND EXTEND THE KNEE. KEEP YOUR
TRUNK DOWN.
SETS AND REPS
6 DYNAMIC REPS, THEN 5 BREATHS IN EACH VARIATION
(BENT AND STRAIGHT LEG).
THE FLEXIBILITY GUY FROG ROUTINE
PANCAKE
LEGS WIDE APART. FOLD YOUR TRUNK IN
BETWEEN THE LEGS. BEND AND EXTEND THE
KNEES.
SETS AND REPS
6 DYNAMIC REPS, THEN 5 BREATHS IN EACH VARIATION
(BENT AND STRAIGHT LEG).
THE FLEXIBILITY GUY FROG ROUTINE
PANCAKE EXTENSION
WEIGHT ON YOUR BACK. LEGS APART AND
STRAIGHT. YOGA BLOCKS UNDER YOUR HIPS
MAKE IT EASIER. MOVE YOUR TRUNK DOWN.
SETS AND REPS
6 REPS AND 5 BREATHS IN THE POSITION WITHOUT
TOUCHING THE FLOOR FIRST, THEN TOUCHING.
THE FLEXIBILITY GUY FROG ROUTINE
ROLLS
DIAMOND (FEET TOGETHER) AND FROG (FEET IN
LINE WITH THE KNEES). PRESS YOUR HIPS DOWN
AND MOVE BACK AND FORTH.
SETS AND REPS
6 REPS BACK AND FORTH, 5 BREATHS WITH YOUR HIPS
PRESSED ALL THE WAY BACK.
THE FLEXIBILITY GUY FROG ROUTINE
ACTIVE FROG
KNEES BENT AT 90°. LIFT ONE FOOT PER TIME,
THEN BOTH. SPREAD YOUR LEGS AS WIDE AS
POSSIBLE.
SETS AND REPS
6 CONTROLLED REPS PER LEG, THEN WITH BOTH LEGS.
HOLD THE TOP POSITION 3" EACH.
THE FLEXIBILITY GUY FROG ROUTINE
ONE LEG FROG
ONE LEG BENT AT 90°, THE OTHER STRAIGHT.
PUSH YOUR HIPS DOWN. LIFT THE BENT LEG’S
FOOT UP FOR ANTAGONIST CONTRACTIONS.
SETS AND REPS
6 CONTROLLED REPS BACK AND FORTH, THEN 5
BREATHS, 10" ANTAGONIST, AND 5 BREATHS AGAIN.
THE FLEXIBILITY GUY FROG ROUTINE
SIDE SPLIT
LEGS STRAIGHT. PUSH YOUR HIPS DOWN. KEEP
YOUR SHOULDERS ABOVE YOUR HIPS. REST ON
SOMETHING WITH YOUR HIPS.
SETS AND REPS
6 BREATHS, 1 PNF OF 10", 6 BREATHS.
THE FLEXIBILITY GUY
WORKOUT
BUTTERFLY POSE
6 BREATHS, 1 PNF / ANTAGONIST
OF 10", 6 BREATHS.
FROG STRETCH
6 BREATHS, 1 PNF / ANTAGONIST
OF 10", 6 BREATHS.
COSSACK TRANSITIONS 10 CONTROLLED TRANSITIONS.
HORSE STANCE BOUNCES 10 CONTROLLED PULSES.
6 DYNAMIC REPS, THEN 5
ONE LEG PANCAKE BREATHS IN EACH VARIATION
(BENT AND STRAIGHT LEG).
6 DYNAMIC REPS, THEN 5
PANCAKE BREATHS IN EACH VARIATION
(BENT AND STRAIGHT LEG).
PANCAKE EXTENSION
6 BREATHS, 1 PNF / ANTAGONIST
OF 10", 5 BREATHS.
6 REPS BACK AND FORTH, 5
ROLLS BREATHS WITH YOUR HIPS
PRESSED ALL THE WAY BACK.
ACTIVE FROG
6 CONTROLLED REPS PER LEG,
THEN WITH BOTH LEGS.
HOLD THE TOP POSITION 3" EACH.
ONE LEG FROG
6 CONTROLLED REPS BACK AND
FORTH, THEN 5 BREATHS, 10"
ANTAGONIST, AND 5 BREATHS AGAIN.
SIDE SPLIT 6 BREATHS, 1 PNF OF 10", 6 BREATHS.
THE FLEXIBILITY GUY
FREQUENCY
1-3 TIMES PER WEEK
AS LONG AS YOU TRAIN 1 TO 3 TIMES PER WEEK, MAKE
SURE TO TRAIN INTENSELY EACH TIME AND TAKE A
DAY OF REST BETWEEN SESSIONS.
4+ TRAININGS PER WEEK
IF YOU TRAIN 4-6 DAYS PER WEEK, FOLLOW EACH
INTENSE SESSION WITH A LIGHTER ONE. STRETCH
INTENSELY ON DAY 1, LIGHTLY ON DAY 2, AND
RECOVER ON DAY 3. THEN REPEAT: INTENSE ON DAY 4,
LIGHT ON DAY 5, AND RECOVER ON DAYS 6 AND 7.
THE KEY CONCEPT IS TO FOLLOW EACH INTENSE
SESSION WITH A LIGHTER ONE.
HOW TO UNDERSTAND INTENSITY
PICTURE A SCALE FROM 0 TO 10. WHEN YOU STRETCH,
ASSIGN A NUMBER TO THE SENSATION YOU'RE
FEELING. A STRETCH THAT FEELS BETWEEN 6 AND 7
ON THE SCALE IS CONSIDERED LIGHT. A STRETCH
BETWEEN 8 AND 9 IS INTENSE. AVOID THE OTHER
NUMBERS ON THE SCALE.
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