FULL BODY
FLEXIBILITY
R O U T I N E
REPS
MOVEMENT
1. Neck Rolls (Extension, Flexion, Lateral Flexion)
2. Spinal Rolls (Extension, Flexion, Lateral Flexion)
3. Downward Dog
4. Upward Dog
5. Prone Pec Stretch With Rotation (Left & Right)
6. Child Pose
7. Thread The Needle (Left & Right)
8. Butchers Block
9. McKenzie Push Up
1O. Contralateral Extension (Left Arm & Right Leg)
11. Lunge with Twist (Right Leg)
12. Elbow Lunge (Right Leg)
13. 90:90 Stretch (Right Leg)
14. Pike Pulls
15. Reverse Plank
16. Squat
17. Contralateral Extension (Right Arm & leftLeg)
18. Lunge with Twist (Left Leg)
19. Elbow Lunge (Left Leg)
2O. 90:90 Stretch (Left Leg)
21. Pancake Pulls
22. Reverse Plank
23. Squat
 VitalityAndAgilityTV
 @TheBodyweightWarrior
3 reps per position
3 reps per position
20s
20s
30-50s per side
20s
30-50s per side
30-50s
3 reps
20-30s
30-50s
30-50s
20-30s per position
30-50s
20-30s
30-50s
20-30s
30-50s
30-50s
20-30s per position
30-50s
20-30s
30-50s
 TheBodyweightWarrior