Welcome to my 30 day flexibility program! Please be sure to watch each lesson posted below the main video player and read all descriptions placed under each video. Always follow lesson in the order they are posted to get the most out of your time

For each strength move perform 1 set of 8-10 reps, then move on to the foam roller and stretching lessons following the order of the related lessons. Rolling then stretching the corresponding muscles. For each foam roller lesson roll 15 seconds. For

REST. Please keep this as a rest day.

Stretch to maintain. Perform all strength lessons for 1 set 8-12 reps. Follow the order of the related lessons. Foam roll 15 seconds, hold stretch 15 seconds.

Sretch to maintain. Follow the order of the related lessons, moving through each stretch very slowly. BREATHE. Repeat all individual flow lessons in order 2 times, for a total of 2 sets. Finish with foam roller if you like.

Stretch to maintain. Follow the order of the related lessons to the end, this is one set. Perform 3 sets. Rolling for 15 seconds and holding each stretch for 15 seconds.

Rejuvenation day. Enjoy a day of relaxation.

Stretch to maintain. Today we focus on the upper body, both strengthening and stretching. For all strength moves perform 1 set only for 8-12 reps then move on to foam roller and stretching following the lessons in order, for a set of 3.

Flexibility to gain. Today is our first flexibility training session. We will be training to increase flexibility. This means warming up is very important, DO NOT skip this part. Don't forget to BREATHE. If you can't breathe through a stretch you're

Rejuvenation. Today we will foam roll and rest. Use all 14 roller and massage lessons, rolling for 30 seconds or as long as you like.

Stretch to maintain. You may combine this with a workout day. If combining it with a workout do the routine and stretches listed here last.

Rejuvenation and foam roll. Rolling for 30 seconds 3 sets of each roller lesson.

Flexibility to gain. We'll begin training our back mobility today. Be sure to fully warm up before training. Follow the order of the related lessons performing 1 set of the conditioning lessons. Hold each stretch for 15-30 seconds doing 2 sets for

Rejuvenation day. Foam roll any areas that feel tight and enjoy your day.

Stretch to maintain using the flowmotion routine.

Rejuvenation day. Enjoy your day of relaxing.

Flexibility for gain. We will be working on improving leg lines today.

Stretch to maintain. We'll be using the Flowmotion routine, but because yesterday was a training day listen to your body and do not push. Can you still stretch if you are stiff or sore? Watch the lesson and find out.

Rejuvenation day. Tomorrow we will be training flexibility so be sure to rest up and drink plenty of water.

Flexibility to gain. Today we will train back mobility. Perform all exercises for 3 sets and 10-15 reps.

Stretch to maintain. Today we will focus on stretching the lower body. Perform all stretches for 3 sets holding for 30-60 seconds.

Rejuvenation day. Enjoy this rest day, tomorrow we will be doing splits training. Foam roll if you like.

Flexibility to gain. We will be training muscles for the front splits. Remember to warm up fully and never train cold.

Rejuvenation day. Enjoy this day of rest. Don't forget to drink plenty of water. Feel free to foam roll if you like or perform some other light exercise like stretching or walking.

Stretch to maintain. Remember this is a stretching day so do not stretch beyond comfortable range of motion. Perform 3 sets of each stretch holding for 30 seconds.

Flexibility to gain. We will be training the back today and will begin with strength training for the chest and back. Perform each of the advanced individual stretches for 2 sets holding each for 10-30 seconds.

Rejuvenation day and foam roll. Please keep today as a rest day. We will foam roll areas that were focused on during yesterday's training.

Flexibility to gain. We will be training the lower body today working our front splits.

Rejuvenation. Remember rest is an important aspect of training, so don't skip today. When using the foam roller, roll for 30 seconds or longer for each muscle.

Stretch to maintain. We will be stretching the whole body. Tomorrow is our last day. Before using the Flowmotion routine, foam roll for 30 Seconds for each lesson for a total of 3 sets.

Flexibility to gain. Congratulations you made it! We will be doing flexibility training for middle splits. Looking to continue your stretching journey? Don't stop now, keep training by starting again at day 14. You can continue using this program as