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Kurzy
Beginner routine
Curriculum
6 Sections
30 Lessons
30 Days
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Day 1-5
5
1.1
Child’s pose
1.2
Hip flexor stretch (half-kneeling)
1.3
Cross-body stretch
1.4
Foot stretch (kneeling)
1.5
Deadbug
Day 6-10
5
2.1
Cat/Cow stretch (seated)
2.2
Lazy groin stretch
2.3
Pec stretch on wall
2.4
Calf stretch (standing) (gastrocnemius)
2.5
Bird-Dog
Day 11-15
5
3.1
T-spine rotation (on all fours)
3.2
Figure-four supported stretch
3.3
Fingerhand stretch
3.4
Hamstring 90/90 stretch
3.5
Plank
Day 16-20
5
4.1
Child’s pose with side bend
4.2
Quad stretch (standing)
4.3
Dynamic pec stretch (half-kneeling)
4.4
Calf stretch (on all fours)
4.5
Glute bridge
Day 21-25
5
5.1
Figure-four lying-down stretch
5.2
T-spine Cat/Cow stretch
5.3
Wide-legged hamstring stretch
5.4
Biceps stretch on wall
5.5
Side plank
Day 26-30
5
6.1
90/90 moving stretch with support
6.2
Side bend stretch (standing)
6.3
Hip flexor stretch on a bench
6.4
Trap stretch
6.5
Squat
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