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30-Day Daily Flexibility Routine

The document outlines a 30-day daily flexibility routine that includes a dynamic warmup, active flexibility exercises, main flexibility work, and a post-bridge cool down. The routine is designed to take 18-22 minutes and consists of various stretches and movements targeting different muscle groups. Key exercises include hip flexor stretches, hamstring stretches, and bridge preparation.

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majumdarshambhu1
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12 views2 pages

30-Day Daily Flexibility Routine

The document outlines a 30-day daily flexibility routine that includes a dynamic warmup, active flexibility exercises, main flexibility work, and a post-bridge cool down. The routine is designed to take 18-22 minutes and consists of various stretches and movements targeting different muscle groups. Key exercises include hip flexor stretches, hamstring stretches, and bridge preparation.

Uploaded by

majumdarshambhu1
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

DAILY FLEXIBILITY ROUTINE (30-DAY PLAN)

1. Dynamic Warmup (2 minutes)

• Leg swings forward/back × 15 each

• Leg swings side/side × 15 each

• Hip circles × 10 each direction

• Arm circles × 10 each direction

2. Active Flexibility (6 minutes)

A. Straight-Leg Front Raises (Controlled)

• 12–15 reps each leg

• Slow 2–3 sec lift → 1 sec hold → 2–3 sec lower

• Knee straight, toes up, no leaning back

B. Side Leg Lifts

• 12–15 reps each leg

• Controlled, no momentum

C. Slow Front Kicks

• 5 slow reps each leg

• Lift slow → hold → lower slow

D. Hip Openers

• 10 slow circles each leg

3. Main Flexibility Work (12–14 minutes)

A. Hip Flexor Stretch

• 45 sec each side

B. Hamstring Stretch

• 1 minute

C. Pancake Stretch
• 1 min forward

• 30 sec left

• 30 sec right

D. Frog Stretch

• 1 minute

E. Deep Squat Hold

• 1 minute

F. Bridge Prep & Beginner Bridge

Warmup:

• Cat–cow × 10

• Cobra × 20 sec

• Shoulder circles × 10

Bridge Execution:

1. Lie on back, knees bent, hands near ears

2. Lift hips first

3. Push through hands to raise chest

4. Hold 5–10 sec (beginner), 15–20 sec (after progress)

POST-BRIDGE COOL DOWN

• Child’s pose × 20–30 sec

• Knees-to-chest × 10 sec

RECOMMENDED DAILY TOTAL:

18–22 minutes

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