Full Body
Flexibility
Welcome to our 12-week Full Body Flexibility Program! Whether you’re aiming to enhance your athletic performance, ease daily movements, or reduce muscle stiffness, this program is designed to help you become more flexible and mobile in just 12 weeks.
The Overview
The Goals
This program aims to increase flexibility, enhance athletic performance, reduce muscle stiffness, and make daily activities effortless. It can be used alone or in conjunction with any of our programs.
The Science
Strategically targeting the muscles with flexibility exercises is directly responsible for whole-body mobility using beginner to advanced stretching techniques.
The Program
Structure: 12 weeks, 3 phases.
Level: Beginner-Advanced
Equipment: None
Average Daily Time Commitment: 20 mins
The Goals
The goal of this program is to increase whole-body mobility and flexibility using a 3-phase progressive system that follows the following structure:
FOUNDATIONAL FELXIBILITY: Introduces foundational stretches.
ENHANCED FLEXIBILITY: Increases intensity with more advanced stretches, targeting deeper muscles.
ADVANCED FLEXIBILITY TECHNIQUES: Maximizes flexibility using longer holds, advanced techniques like PNF, and dynamic movements.
The Science
Varied Stretching Techniques
Flexibility Is Achieved Using Isometric Holds, Contract-Relax Stretching, And Dynamic Movements.
Shallow To Deep Muscle Targetting
Major Muscle Groups Are Targeted First Before Moving On To Deeper Muscles.
Stretch Progression
Stretching Intensity, Duration, And Dynamism Is Increased Throughout The Program.
The Program
Foundations (Weeks 1-4)
Three Full-body mobility routines, 15 minutes each. For optimal results, it's recommended to perform these workouts twice a week, totaling 6 sessions. This is the schedule for the duration of the 12 weeks.
In the first phase, we introduce you to foundational stretches that cover all major muscle groups. These beginner-friendly stretches target key areas such as the hamstrings, quadriceps, hip flexors, back, shoulders, and chest.
By the end of Phase 1, you’ll have built a solid foundation, improving your range of motion and preparing your body for more advanced stretches.
Enhancements (Weeks 5-8)
As you progress, the intensity and duration of the stretches will increase.
This phase includes more advanced stretches that work on the deeper muscles of your body, including the psoas, hip rotators, lower back, and the intricate muscles of your shoulders and neck.
By the end of Phase 2, you’ll notice significant improvements in your flexibility and overall muscle relaxation, which will prepare you for the advanced techniques in the final phase.
Advanced (Weeks 9-12)
In the final phase, your flexibility training will reach new heights with longer hold times and advanced stretching techniques such as PNF (Proprioceptive Neuromuscular Facilitation). This phase is designed to maximize your flexibility and ensure lasting results.
You’ll hold stretches for extended periods, engage in deeper muscle work, and incorporate dynamic movements that challenge your full range of motion.
Flexible By Longevity
RESULTS
After going through Flexible by Longevity, you’ll experience a substantial improvement in full-body flexibility. This will enhance physical activity and create a more comfortable, flexible lifestyle. This program can be used on its own or in conjunction with any of our programs!
Whether you’re new to flexibility training or looking to elevate your current routine, this 12-week program is tailored to guide you through each step of the journey.
