Flexibility

Strong but stiff: you reach your shins instead of the floor, your deep squat lifts your heels and your arms only go overhead with an arched back. This program treats flexibility as a trainable quality: nine weeks of short, frequent sessions and three methods in sequence, from passive static to contract-relax to active range, the only one your body keeps.

What the program includes

• 9 weeks · 4-5 sessions / week · All levels
• Equipment : mat · strap or towel · chair
• 12 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Setting your ranges (weeks 1 to 3) : Passive static work to map your stiffness and set measurable marks. Holds of 30 to 45 s, tension 6-7/10, slow breathing: the position settles in, it is never forced.
• Phase 2 · Gaining ground (weeks 4 to 6) : Same positions, a more active method: contract-relax. Contract 5 s against the support, release on the exhale, sink one notch, then hold. This is the phase where your marks move fastest.
• Phase 3 · Owning the range (weeks 7 to 9) : Range turns active: your muscles produce it and hold it without support. Slow movements, hands-free holds, goal positions put to the test: this control is what makes the gains stick.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.