Click on the VIDEO and START immidiately improving your ankle, knee and hip mobility, and your leg flexibility.  These routines are simple but very effective. AND ALL FOR FREE!

ANKLE Mobility and Stability | Master DEEP SQUAT

ankle mobility and stability workout
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30 MIN

Ankle Mobility

Yoga mat

Optional: towel, yoga block, wall bars

*If your calves are flexible and squating is not a problem for you, DON’T UNDERESTIMATE THIS ROUTINE and don’t skip it. This workout is great for the general leg flexibility and what is even more important it also focuses on stabilizing knee and ankle joints.

TARGET

  • Ankle dorsiflexion
  • Calf flexibility
  • Deep squat
    • lower body flexibility
    • ankle, knee, hip mobility
    • ankle, knee, hip stability
    • preparation for pistol squat
Z

IMPACT

  • Improved running economy
  • Proper squat pattern in loaded squats
  • Better vertical jump

Intense QUADS STRETCHES | Knee and Hip Mobility

Knee Mobility
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30 MIN

Knee Mobility

Yoga mat

TARGET

  • Leg flexibility
  • Knee flexion
  • Knee extensors flexibility (Quads)
  • Knee flexors strength (Glutes, Hamstrings)
  • Ankle, knee and hip mobility
Z

DIFFERENT TECHNIQUES

  • Dynamic stretches
  • Static stretches
  • Nerve mobilisation
  • Isometric exercises

How To Improve HAMSTRING Flexibility FAST and WITHOUT PAIN

hamstring flexibility workout
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35 MIN

Hamstring Flexibility

Yoga mat

Optional: resistance band, yoga block

TARGET

  • Leg flexibility
  • Hamstring flexibility
  • Touch your toes – Forward Bend
  • Ankle, knee, hip mobility
  • Helps to achieve splits
Z

DIFFERENT TECHNIQUES

  • Dynamic stretches
  • Ballistic stretches
  • Isometric exercises
  • Muscle conditioning
  • Nerve mobilisation
  • Barre au sol
  • Qi-Gong
  • Kalaripayattu
  • Yoga

BEST HIP FLEXORS STRETCHES | Mobility and Flexibility Workout

Hip flexors stretches
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35 MIN

Hip Flexors Flexibility

Yoga mat

wall, sliding floor, peace of cloth, yoga block

TARGET

  • Leg flexibility
  • Hip flexors flexibility (Iliopsoas, Tensor fasciae latae, Pectineus, Quads)
  • Hip, knee and ankle mobility
  • Leg strength
  • Helps to achieve splits
Z

DIFFERENT TECHNIQUES

  • Dynamic stretches
  • Yoga
  • Muscle Conditioning
  • Static stretches

Hip Stretches – External Rotation // Improve LEG FLEXIBILITY

Hip mobility stretches
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35 MIN

External Hip Rotation

Yoga mat

Optional: towel, yoga block

TARGET

  • Hip Mobility
  • External hip Rotation
  • Leg flexibility
  • Helps to achieve splits
Z

DIFFERENT TECHNIQUES

  • Active stretches
  • Static stretches
  • Contemporary Dance
  • Kung Fu
  • Barre au sol
  • Yoga

IMPROVE HIP MOBILITY – Internal Rotation | Stretches and Conditioning

Hip Mobility workout
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18 MIN

Internal Hip Rotation

Yoga mat

Optional: Towel

TARGET

  • Hip Mobility
  • Internal Hip Rotation
  • Leg flexibility
Z

DIFFERENT TECHNIQUES

  • Strengtheninig exercises
  • Muscle Conditioning
  • Dynamic stretches
  • Static stretches
  • Mobility exercises
  • Yoga

SUPPORT ❤️

THANK YOU 🙏 😊