60 Minute Full Body Active Flexibility Routine (FOLLOW ALONG) *500k Subscriber Special*

Summary by Krater

A follow-along active stretching routine designed to improve full-body mobility, targeting the neck, shoulders, spine, hips, and hamstrings through progressive loading and PNF techniques.

From the video

Answers: How do I do a full body active mobility and stretching routine?

• Full-body active stretching routine
• Shoulder mobility and rotation
• Spine articulation and conditioning
• Hip and hamstring flexibility

Exercises

• Neck rolls · bodyweight · 5 clockwise, 5 anticlockwise
• Shoulder external and internal rotation · bodyweight · 20 reps
• Spinal circles · bodyweight · 5 each way
• Upward dog to downward dog · bodyweight · 1 round
• Thread the needle · bodyweight · 3 sets of 5 second holds
• Extended cat cow · yoga blocks · 5 reps
• Lying shoulder flexion · stick · 3 sets of 5 second holds
• Lying bicep curl position shoulder stretch · stick · 3 sets of 30 second holds
• Kneeling shoulder extension · stick · 3 sets of 5 second holds
• Tabletop lifts · bodyweight · 5 reps with 10 second hold on last rep
• Squat twists · bodyweight · 5 reps per side
• Hip swivels · bodyweight · 10 reps total
• 90/90 internal rotation lifts · yoga block · 3 sets of 5 second holds
• Pigeon pose twists · bolster · 3 sets of 10 second holds
• Downward dog walking · bodyweight · 20 steps
• Seated hamstring lifts · bodyweight · 3 sets of 5 second holds
• Squat pike · bodyweight · 5 reps
• Pike leg lifts · bodyweight · 3 sets of 5 reps
• Straddle leg lifts · bolster · 3 sets of 5 reps
• Straddle hamstring curls · bodyweight · 4 reps
• Low lunge hamstring stretch · yoga block · 3 reps
• Couch stretch · wall, yoga block · 3 sets of 5 second kicks with 10 second hold
• Frog pose · bodyweight · 5 reps
• Thoracic extension · bolster · 30 seconds