The Complete Flexibility Training Program
4 weeks - $19.99
Total Hours: 20
Total Hours: 20
Whether you are a fitness enthusiast or are just starting on the road to fitness and improved health, flexibility training will be an important part of your program. Flexibility training is an often neglected aspect of many fitness programs which, when incorporated consistently and correctly, can reduce the likelihood of injury and discomfort, improve posture, range of motion, and function at home, in the workplace and in sports. These techniques can be used by those brand new to training or those with many years behind them. Regardless of your level of experience and expertise, these techniques are guaranteed to improve your functional flexibility and overall performance. This program has all of the information you need to; learn static & dynamic flexibility techniques to improve range of motion as well as warm up and cool down from your events; self-myofascial release to help break up tight areas in your body; and a simple Yoga routine to help train your mind, body and spirit. This is the perfect compliment to any of my strength programs. If you are ready to put together the ultimate flexibility program or improve the plan you already have, then The Complete Flexibility Training Program is a great place to start!
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Custom
Time to get started. Be sure to bring the static flexibility examples document as a guide. Warm up and go through the whole routine. Remember to hold each stretch for at least 30 seconds, breathing deeply and only stretching until you feel a light stretch on the muscules you are working. repeat the routine as in its entirety up to 3 times. Enjoy!
Time to get started. Be sure to bring the static flexibility examples document as a guide. Warm up and go through the whole routine. Remember to hold each stretch for at least 30 seconds, breathing deeply and only stretching until you feel a light stretch on the muscules you are working. repeat the routine as in its entirety up to 3 times. Enjoy!
Day #2
YOGA
Planned Time: 1:0
Go take a yoga class! That's right, either go to Yoga or use the plan attached to this log. Be sure to be caref ad work into it. Yoga is not about overdoing it, but rather being gentle with yourself and allowing your body to work into it. Breathe deeply throughout, relax, focus and let go. Way to go!
Planned Time: 1:0
Go take a yoga class! That's right, either go to Yoga or use the plan attached to this log. Be sure to be caref ad work into it. Yoga is not about overdoing it, but rather being gentle with yourself and allowing your body to work into it. Breathe deeply throughout, relax, focus and let go. Way to go!
Day #3
Dynamic Flexibility Training
Planned Time: 0:15
WU: 5 minutes minimum of aerobic activity MS: Perform each movement for 8-12 repetitions for 1-3 sets each starting slowly and slowly increasing speed of movement to finish at the speed of movement required for your activity CD: 5 minutes minimum of aerobic activity
Workout #2
Self Myofascial Release
Planned Time: 0:15
WU: 5 minutes minimum of aerobic activity followed by 1 set of static stretching MS: roll on trouble areas for 30 to 60 seconds or until release is felt CD: 5 minutes minimum of aerobic activity
Planned Time: 0:15
WU: 5 minutes minimum of aerobic activity MS: Perform each movement for 8-12 repetitions for 1-3 sets each starting slowly and slowly increasing speed of movement to finish at the speed of movement required for your activity CD: 5 minutes minimum of aerobic activity
Workout #2
Self Myofascial Release
Planned Time: 0:15
WU: 5 minutes minimum of aerobic activity followed by 1 set of static stretching MS: roll on trouble areas for 30 to 60 seconds or until release is felt CD: 5 minutes minimum of aerobic activity
Day #4
Yoga
Planned Time: 1:0
WU: light aerobic ctivity or the beginning moves in your yoga practice or class MS: Go through the series in order, practice each pose 1-3 times in the series, of take a yoga class or follow a tape CD: relax and/or meditate
Planned Time: 1:0
WU: light aerobic ctivity or the beginning moves in your yoga practice or class MS: Go through the series in order, practice each pose 1-3 times in the series, of take a yoga class or follow a tape CD: relax and/or meditate
Day #5
Static Flexibility Training
Planned Time: 0:30
WU: 5 minutes minimum of aerobic activity MS: Static stretching of each muscle or muscle group holding each stretch for 30-60 seconds for 1-3 sets w/10 sec minimum betwen sets CD: ligt cardio, rest, ice or massage
Planned Time: 0:30
WU: 5 minutes minimum of aerobic activity MS: Static stretching of each muscle or muscle group holding each stretch for 30-60 seconds for 1-3 sets w/10 sec minimum betwen sets CD: ligt cardio, rest, ice or massage
Day #6
Yoga
Planned Time: 1:0
WU: light aerobic ctivity or the beginning moves in your yoga practice or class MS: Go through the series in order, practice each pose 1-3 times in the series, of take a yoga class or follow a tape CD: relax and/or meditate
Workout #2
Dynamic Flexibility Training
Planned Time: 0:15
WU: 5 minutes minimum of aerobic activity MS: Perform each movement for 8-12 repetitions for 1-3 sets each starting slowly and slowly increasing speed of movement to finish at the speed of movement required for your activity CD: 5 minutes minimum of aerobic activity
Workout #3
Self Myofascial Release
Planned Time: 0:15
WU: 5 minutes minimum of aerobic activity followed by 1 set of static stretching MS: roll on trouble areas for 30 to 60 seconds or until release is felt CD: 5 minutes minimum of aerobic activity
Planned Time: 1:0
WU: light aerobic ctivity or the beginning moves in your yoga practice or class MS: Go through the series in order, practice each pose 1-3 times in the series, of take a yoga class or follow a tape CD: relax and/or meditate
Workout #2
Dynamic Flexibility Training
Planned Time: 0:15
WU: 5 minutes minimum of aerobic activity MS: Perform each movement for 8-12 repetitions for 1-3 sets each starting slowly and slowly increasing speed of movement to finish at the speed of movement required for your activity CD: 5 minutes minimum of aerobic activity
Workout #3
Self Myofascial Release
Planned Time: 0:15
WU: 5 minutes minimum of aerobic activity followed by 1 set of static stretching MS: roll on trouble areas for 30 to 60 seconds or until release is felt CD: 5 minutes minimum of aerobic activity