This plan has more mobility stretches than the Beginner Routine, and it ups the degree of difficulty slightly.

Day 1-5

• Cat/Cow stretch
• 90/90 stretch with lean back
• Dynamic pec stretch (half-kneeling)
• 90/90 moving stretch with support
• Deadbug

Day 6-10

• Child’s pose
• Standing hamstring stretch on a bench
• Ankle mobility exercise (half-kneeling)
• Levator scapulae stretch
• Bird-Dog

Day 11-15

• Modified lizard pose
• Puppy pose
• Modified hurdler stretch with side bend
• Forearm stretch (kneeling) (flexors)
• Squat

Day 16-20

• Groin stretch (half-kneeling)
• T-spine Cat/Cow stretch
• Wall angels
• Triceps stretch (standing)
• Glute bridge

Day 21-25

• Frog pose
• T-spine rotation (on all fours)
• Butterfly stretch
• Protraction and retraction stretch
• Split squat

Day 26-30

• T-spine windmill stretch (half-kneeling)
• 90/90 moving stretch
• Dynamic child’s pose
• Dynamic pec stretch (half-kneeling)
• Single-leg deadlift