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Kurzy
Advanced Routine
Curriculum
6 Sections
30 Lessons
30 Days
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Day 1-5
5
1.1
90/90 stretch for hip external and internal rotation
1.2
T-spine Cat/Cow stretch
1.3
Hip flexor stretch on a bench
1.4
Wall angels
1.5
Side plank
Day 6-10
5
2.1
Pigeon pose
2.2
Threading the needle
2.3
Groin rocking stretch
2.4
Biceps stretch (kneeling)
2.5
Single-leg deadlift
Day 11-15
5
3.1
The Brettzel
3.2
T-spine extension on a bench
3.3
Three-way hip stretch
3.4
Wall slide with shoulder lift-off
3.5
Glute bridge
Day 16-20
5
4.1
90/90 moving stretch
4.2
T-spine windmill stretch (half-kneeling)
4.3
Quad stretch (kneeling)
4.4
Child’s pose with triceps
4.5
Split squat
Day 21-25
5
5.1
Modified lizard pose
5.2
T-spine extension on wall (tall-kneeling)
5.3
Hamstring 90/90 stretch
5.4
Scorpion stretch
5.5
Deadbug
Day 26-30
5
6.1
Tactical frog
6.2
The Brettzel 2.0
6.3
90/90 stretch with side bend
6.4
Dynamic pec stretch (half-kneeling)
6.5
Squat
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