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Kurzy
Intermediate Routine
Curriculum
6 Sections
30 Lessons
30 Days
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Day 1-5
5
1.1
Cat/Cow stretch
1.2
90/90 stretch with lean back
1.3
Dynamic pec stretch (half-kneeling)
1.4
90/90 moving stretch with support
1.5
Deadbug
Day 6-10
5
2.1
Child’s pose
2.2
Standing hamstring stretch on a bench
2.3
Ankle mobility exercise (half-kneeling)
2.4
Levator scapulae stretch
2.5
Bird-Dog
Day 11-15
5
3.1
Modified lizard pose
3.2
Puppy pose
3.3
Modified hurdler stretch with side bend
3.4
Forearm stretch (kneeling) (flexors)
3.5
Squat
Day 16-20
5
4.1
Groin stretch (half-kneeling)
4.2
T-spine Cat/Cow stretch
4.3
Wall angels
4.4
Triceps stretch (standing)
4.5
Glute bridge
Day 21-25
5
5.1
Frog pose
5.2
T-spine rotation (on all fours)
5.3
Butterfly stretch
5.4
Protraction and retraction stretch
5.5
Split squat
Day 26-30
5
6.1
T-spine windmill stretch (half-kneeling)
6.2
90/90 moving stretch
6.3
Dynamic child’s pose
6.4
Dynamic pec stretch (half-kneeling)
6.5
Single-leg deadlift
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