The next step on the continuum from the Intermediate Routine, this routine focuses on controlling movements to make them more difficult and thus more effective.

Day 1-5

• 90/90 stretch for hip external and internal rotation
• T-spine Cat/Cow stretch
• Hip flexor stretch on a bench
• Wall angels
• Side plank

Day 6-10

• Pigeon pose
• Threading the needle
• Groin rocking stretch
• Biceps stretch (kneeling)
• Single-leg deadlift

Day 11-15

• The Brettzel
• T-spine extension on a bench
• Three-way hip stretch
• Wall slide with shoulder lift-off
• Glute bridge

Day 16-20

• 90/90 moving stretch
• T-spine windmill stretch (half-kneeling)
• Quad stretch (kneeling)
• Child’s pose with triceps
• Split squat

Day 21-25

• Modified lizard pose
• T-spine extension on wall (tall-kneeling)
• Hamstring 90/90 stretch
• Scorpion stretch
• Deadbug

Day 26-30

• Tactical frog
• The Brettzel 2.0
• 90/90 stretch with side bend
• Dynamic pec stretch (half-kneeling)
• Squat