Full Body Range Builder — Extended Collection FLEXIBILITY 011

30-minute advanced flexibility session focused on full body range builder. Includes 2 minutes of gentle preparation, 26 minutes of guided mobility and stretchin

Duration

30 min

Difficulty

advanced

Equipment

chair, mat, stretch strap

Muscle groups

adductors, ankles, chest, full body, hamstrings, hip flexors, hips, obliques, upper back

Exercises

1. 1. Gentle standing march

   1 sets · 2 min total reps

   March slowly in place while swinging arms to warm joints. Move gently within a pain-free range; breathe normally.

2. 2. Cat-cow mobility

   1 sets · 4 min total (both sides combined) reps

   On hands and knees alternate rounding and extending the spine slowly. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

3. 3. Side lunge adductor rock

   1 sets · 4 min total (both sides combined) reps

   Take a wide stance and shift hips slowly toward one bent knee; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

4. 4. Supported deep squat hold

   1 sets · 4 min total (both sides combined) reps

   Hold a stable support and lower into a comfortable squat depth with heels supported if needed. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

5. 5. Low lunge reach

   1 sets · 5 min total (both sides combined) reps

   Step into a supported lunge and reach the same-side arm overhead; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

6. 6. Thoracic open book

   1 sets · 5 min total (both sides combined) reps

   Lie on one side with knees stacked, rotate the top arm and upper back open; alternate sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

7. 7. Strap hamstring stretch

   1 sets · 4 min total (both sides combined) reps

   Loop a strap around the foot, lift leg with knee soft and avoid pulling aggressively; alternate. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

8. 8. Slow nasal breathing

   1 sets · 2 min total reps

   Breathe comfortably and slowly, without breath holds, allowing shoulders to relax. Move gently within a pain-free range; breathe normally.