Home Training | Aditya Yadav

Home TrainingUpdated: February 04, 2026
Progressive skill trees for calisthenics, martial arts fundamentals, and mobility/stretching. All designed for home practice with minimal equipment. Master each level before advancing.
undefinedBodyweight strength and skill progression system
🛠️ Recommended: Pull-up bar (optional), Parallettes (optional), Resistance bands (optional)
Prerequisites: None
Mastery Goal: Complete all foundational movements with perfect form
Wall Push-upsBeginner
🎯 Target: 3x20
 Muscles: Chest, Shoulders, Triceps
🧬 Teaches proper pushing mechanics with minimal load
Instructions:
1.Stand arm's length from wall
2.Place palms on wall at shoulder height
3.Lean in, bending elbows to bring chest toward wall
4.Push back to start
5.Keep body straight, don't arch back
⬆️ Next: Incline Push-ups → Knee Push-ups → Full Push-ups
Assisted SquatsBeginner
🎯 Target: 3x15
 Muscles: Quadriceps, Glutes, Hamstrings
🧬 Builds squat pattern while reducing load on joints
Instructions:
1.Hold doorframe or sturdy surface for support
2.Feet shoulder-width apart
3.Lower hips back and down as if sitting
4.Go as deep as comfortable
5.Drive through heels to stand
⬆️ Next: Bodyweight Squats → Split Squats → Pistol Squat Progressions
Dead HangBeginner
🎯 Target: 3x20 seconds
 Muscles: Forearms, Lats, Shoulders
🧬 Decompresses spine, builds grip strength, prepares for pulling
Instructions:
1.Grip pull-up bar or sturdy overhead surface
2.Let body hang with arms fully extended
3.Relax shoulders slightly, engage grip
4.Breathe steadily
5.Don't swing or kipping
⬆️ Next: Active Hang → Scapular Pulls → Negative Pull-ups → Pull-ups
PlankBeginner
🎯 Target: 3x30 seconds
 Muscles: Core, Shoulders, Glutes
🧬 Builds anti-extension core stability essential for all skills
Instructions:
1.Start on forearms and toes
2.Keep body in straight line head to heels
3.Engage core, squeeze glutes
4.Don't let hips sag or pike up
5.Breathe steadily
⬆️ Next: Side Plank → Hollow Body Hold → L-Sit Progressions
Glute BridgeBeginner
🎯 Target: 3x15
 Muscles: Glutes, Hamstrings, Lower Back
🧬 Activates posterior chain, counteracts sitting posture
Instructions:
1.Lie on back, knees bent, feet flat
2.Drive through heels, lift hips up
3.Squeeze glutes hard at top
4.Lower with control
5.Keep ribs down, don't over-arch
⬆️ Next: Single-Leg Bridge → Hip Thrust → Nordic Curl Negatives
Prerequisites: Master all Foundation skills
Mastery Goal: Perform 10+ strict reps of basic movements
Push-upsBeginner
🎯 Target: 3x10-15
 Muscles: Chest, Shoulders, Triceps, Core
🧬 Compound pushing pattern; builds upper body strength foundation
Instructions:
1.Start in plank, hands shoulder-width
2.Lower chest to floor, elbows at 45°
3.Keep body rigid, no sagging
4.Push up to full arm extension
5.Squeeze chest at top
⬆️ Next: Diamond Push-ups → Archer Push-ups → One-Arm Push-up Progressions
Bodyweight SquatsBeginner
🎯 Target: 3x20
 Muscles: Quadriceps, Glutes, Calves
🧬 Fundamental lower body pattern; builds leg strength and mobility
Instructions:
1.Feet shoulder-width, toes slightly out
2.Push hips back, bend knees
3.Keep chest up, knees tracking over toes
4.Descend to parallel or deeper
5.Drive through heels to stand
⬆️ Next: Jump Squats → Shrimp Squats → Pistol Squat Progressions
Australian Pull-ups (Bodyweight Rows)Beginner
🎯 Target: 3x10
 Muscles: Back, Biceps, Rear Delts
🧬 Horizontal pulling builds back strength before vertical pulling
Instructions:
1.Set bar at waist height (or use table)
2.Lie underneath, grip bar shoulder-width
3.Keep body straight, heels on ground
4.Pull chest to bar, squeezing shoulder blades
5.Lower with control
⬆️ Next: Feet-Elevated Rows → Archer Rows → Pull-up Negatives
LungesBeginner
🎯 Target: 3x10 each leg
 Muscles: Quadriceps, Glutes, Hamstrings
🧬 Unilateral training corrects imbalances, builds functional strength
Instructions:
1.Step forward with one leg
2.Lower hips until both knees at 90°
3.Front knee stays over ankle
4.Push off front foot to return
5.Keep torso upright
⬆️ Next: Walking Lunges → Bulgarian Split Squats → Shrimp Squats
Hollow Body HoldIntermediate
🎯 Target: 3x20 seconds
 Muscles: Core, Hip Flexors
🧬 Teaches full-body tension essential for advanced skills
Instructions:
1.Lie on back, arms overhead
2.Press lower back into floor
3.Lift shoulders and legs slightly
4.Create 'banana' shape with body
5.Hold while breathing steadily
⬆️ Next: Hollow Rock → Tuck L-Sit → Full L-Sit
Prerequisites: Master all Novice skills
Mastery Goal: Perform skill progressions with control
Pull-upsIntermediate
🎯 Target: 3x5-8
 Muscles: Lats, Biceps, Rear Delts, Core
🧬 Primary vertical pull; builds lat width and pulling strength
Instructions:
1.Grip bar slightly wider than shoulders
2.Hang with arms fully extended
3.Pull elbows down and back
4.Bring chin over bar
5.Lower with control to full hang
⬆️ Next: Weighted Pull-ups → Archer Pull-ups → One-Arm Pull-up Progressions
DipsIntermediate
🎯 Target: 3x8
 Muscles: Triceps, Chest, Front Delts
🧬 Compound pushing movement; builds triceps and chest strength
Instructions:
1.Support body on parallel bars or chairs
2.Lower by bending elbows to 90°
3.Keep elbows close to body
4.Push back up to full extension
5.Don't go too deep to protect shoulders
⬆️ Next: Ring Dips → Weighted Dips → Straight Bar Dips
Pike Push-upsIntermediate
🎯 Target: 3x8
 Muscles: Shoulders, Triceps, Upper Chest
🧬 Vertical pressing pattern; progression toward handstand strength
Instructions:
1.Start in downward dog position
2.Hands shoulder-width, hips high
3.Lower head toward floor by bending elbows
4.Push back up to start
5.Keep legs as straight as possible
⬆️ Next: Elevated Pike Push-ups → Wall Handstand Hold → Handstand Push-ups
Single-Leg Glute BridgeIntermediate
🎯 Target: 3x10 each leg
 Muscles: Glutes, Hamstrings, Core
🧬 Unilateral posterior chain work; builds hamstring strength
Instructions:
1.Lie on back, one knee bent, other leg extended
2.Drive through heel of bent leg
3.Lift hips until body forms straight line
4.Squeeze glute at top
5.Lower with control
⬆️ Next: Single-Leg RDL → Nordic Curl Negatives → Full Nordic Curls
Tuck L-SitIntermediate
🎯 Target: 3x15 seconds
 Muscles: Core, Hip Flexors, Shoulders
🧬 Builds core compression strength and shoulder stability
Instructions:
1.Sit on floor, hands beside hips
2.Press into hands, lift hips off ground
3.Bring knees to chest, hold tuck position
4.Keep legs together, toes pointed
5.Don't shrug shoulders
⬆️ Next: Advanced Tuck L-Sit → One-Leg Extended L-Sit → Full L-Sit
Prerequisites: Master all Intermediate skills
Mastery Goal: Perform advanced static holds and transitions
HandstandAdvanced
🎯 Target: 3x20 seconds
 Muscles: Shoulders, Core, Wrists
🧬 Ultimate upper body skill; builds shoulder stability and body awareness
Instructions:
1.Start in wall-facing handstand
2.Kick up with control
3.Stack wrists, elbows, shoulders, hips
4.Squeeze glutes, point toes
5.Look at hands, breathe steadily
⬆️ Next: Freestanding Handstand → Handstand Walk → Handstand Push-ups
Muscle-upAdvanced
🎯 Target: 3x3
 Muscles: Lats, Chest, Triceps, Core
🧬 Combines pulling and pressing; demonstrates full upper body power
Instructions:
1.Start with explosive pull-up
2.Pull chest to bar, transition elbows over
3.Press body up into dip position
4.Finish with arms locked out
5.Lower with control
⬆️ Next: Weighted Muscle-ups → Ring Muscle-ups → One-Arm Muscle-up Progressions
Front LeverAdvanced
🎯 Target: 3x10 seconds
 Muscles: Lats, Core, Shoulders
🧬 Extreme anti-extension core and lat strength demonstration
Instructions:
1.Hang from bar with overhand grip
2.Engage lats, pull shoulders down
3.Lift legs and torso to horizontal
4.Keep body straight, arms straight
5.Hold while breathing
⬆️ Next: Tuck Front Lever → Advanced Tuck → Straddle → Full Front Lever
Pistol SquatAdvanced
🎯 Target: 3x5 each leg
 Muscles: Quadriceps, Glutes, Calves, Core
🧬 Ultimate unilateral leg strength test; requires mobility and balance
Instructions:
1.Stand on one leg, other leg extended forward
2.Lower into single-leg squat
3.Keep extended leg off ground
4.Descend as deep as mobility allows
5.Drive through heel to stand
⬆️ Next: Weighted Pistol Squats → Jumping Pistol Squats → Assisted One-Leg Box Jumps
Planche ProgressionAdvanced
🎯 Target: 3x10 seconds (tuck)
 Muscles: Shoulders, Chest, Core, Wrists
🧬 Extreme anterior chain and shoulder strength; requires dedicated progression
Instructions:
1.Start in plank, lean shoulders forward
2.Lift feet off ground, hold tuck position
3.Keep arms straight, protract shoulder blades
4.Don't let hips sag
5.Build up lean gradually
⬆️ Next: Advanced Tuck Planche → Straddle Planche → Full Planche
Prerequisites: Master all Advanced skills
Mastery Goal: Perform elite-level static and dynamic skills
One-Arm Pull-upElite
🎯 Target: 1-3 each arm
 Muscles: Lats, Biceps, Core, Grip
🧬 Peak unilateral pulling strength; requires years of dedicated training
Instructions:
1.Grip bar with one hand, other hand holds wrist
2.Engage lats, pull body up
3.Keep body straight, no swinging
4.Bring chin to bar
5.Lower with control
⬆️ Next: Assisted One-Arm → Weighted One-Arm → Full One-Arm Pull-up
Handstand Push-upElite
🎯 Target: 3x5
 Muscles: Shoulders, Triceps, Core
🧬 Ultimate vertical pressing skill; combines strength and balance
Instructions:
1.Kick up to freestanding handstand
2.Lower head toward floor by bending elbows
3.Keep body rigid, no arching
4.Press back up to full extension
5.Control the descent
⬆️ Next: Deficit HSPU → One-Arm HSPU Progressions → Freestanding HSPU
Full PlancheElite
🎯 Target: 3x5 seconds
 Muscles: Shoulders, Chest, Core, Wrists
🧬 Peak anterior chain strength; one of the hardest bodyweight skills
Instructions:
1.Start in plank position
2.Lean shoulders far forward
3.Lift entire body off ground
4.Keep arms straight, body horizontal
5.Hold with perfect form
⬆️ Next: Planche Push-ups → Maltese → Iron Cross
Human FlagElite
🎯 Target: 3x5 seconds
 Muscles: Lats, Obliques, Shoulders, Grip
🧬 Extreme lateral core and grip strength demonstration
Instructions:
1.Grip vertical pole with both hands
2.Bottom hand pushes, top hand pulls
3.Lift body to horizontal position
4.Keep body straight, legs together
5.Engage core and lats to hold
⬆️ Next: Tuck Human Flag → Straddle Flag → Full Human Flag
Back LeverElite
🎯 Target: 3x10 seconds
 Muscles: Lats, Rear Delts, Core, Biceps
🧬 Extreme shoulder extension strength; balances front lever training
Instructions:
1.Hang from bar, pull knees to chest
2.Roll backward, extending body
3.Lower to horizontal position facing down
4.Keep arms straight, body rigid
5.Hold while breathing steadily
⬆️ Next: Tuck Back Lever → Advanced Tuck → Straddle → Full Back Lever
undefinedStriking, grappling, and self-defense fundamentals for home practice
🛠️ Recommended: Mirror (for form check), Heavy bag (optional), Resistance bands (optional)
Prerequisites: None
Mastery Goal: Move with balance and control in all directions
Fighter StanceBeginner
🎯 Target: 5 minutes daily
 Muscles: Legs, Core, Shoulders
🧬 Proper stance maximizes balance, power generation, and defense
Instructions:
1.Stand with feet shoulder-width apart
2.Step dominant foot back 45 degrees
3.Bend knees slightly, stay on balls of feet
4.Hands up protecting face, elbows tucked
5.Chin down, eyes forward
⬆️ Next: Stance → Footwork → Basic Strikes
Basic FootworkBeginner
🎯 Target: 3x2 minutes
 Muscles: Calves, Quadriceps, Core
🧬 Footwork creates distance, angles, and positioning advantages
Instructions:
1.From fighter stance, step forward with lead foot
2.Follow with rear foot, maintain stance
3.Practice backward, lateral, and diagonal steps
4.Stay light on toes, never cross feet
5.Keep hands up while moving
⬆️ Next: Shuffle Steps → Pivot Steps → Angle Changes
Hip Rotation DrillBeginner
🎯 Target: 3x10 each side
 Muscles: Obliques, Glutes, Core
🧬 Power comes from hips and ground, not arms alone
Instructions:
1.Stand in fighter stance, hands at chest
2.Rotate hips sharply to throw imaginary punch
3.Pivot rear foot, transfer weight forward
4.Return to stance, repeat other side
5.Focus on hip drive, not arm swing
⬆️ Next: Shadow Boxing → Heavy Bag → Partner Drills
Basic Fall/BreakfallBeginner
🎯 Target: 3x5 each direction
 Muscles: Core, Shoulders, Reflexes
🧬 Learning to fall safely prevents injury in all physical activities
Instructions:
1.From kneeling, practice rolling to side
2.Slap floor with arm to dissipate force
3.Tuck chin to protect head
4.Roll over shoulder, not neck
5.Practice forward, backward, and side falls
⬆️ Next: Controlled Falls → Throw Defense → Grappling Basics
Breathing Under TensionBeginner
🎯 Target: 5 minutes daily
 Muscles: Diaphragm, Core, Nervous System
🧬 Proper breathing maintains power, reduces fatigue, controls nerves
Instructions:
1.Stand in stance, hands up
2.Inhale deeply through nose
3.Exhale sharply through mouth on imaginary strike
4.Keep core engaged throughout
5.Practice rhythmic breathing during movement
⬆️ Next: Shadow Boxing → Pad Work → Sparring
Prerequisites: Master Foundation skills
Mastery Goal: Execute basic techniques with proper form and power
JabBeginner
🎯 Target: 3x20 each side
 Muscles: Shoulders, Triceps, Core
🧬 Fastest strike; sets up combinations and controls distance
Instructions:
1.From stance, extend lead hand straight forward
2.Rotate fist palm-down at extension
3.Retract quickly to guard position
4.Keep rear hand protecting face
5.Exhale sharply on extension
⬆️ Next: Double Jab → Jab-Cross → Jab to Body
Cross (Rear Straight)Beginner
🎯 Target: 3x15 each side
 Muscles: Rear Shoulder, Lats, Obliques, Glutes
🧬 Power strike using full body rotation and ground force
Instructions:
1.From stance, rotate rear hip forward
2.Extend rear hand straight through target
3.Pivot rear foot, transfer weight
4.Retract hand quickly to guard
5.Keep lead hand up protecting face
⬆️ Next: Cross → Cross-Hook → Cross to Body
Lead HookBeginner
🎯 Target: 3x15 each side
 Muscles: Obliques, Shoulders, Lats
🧬 Angular strike effective at close range; targets jaw and liver
Instructions:
1.From stance, rotate lead hip and shoulder
2.Bend elbow to 90°, swing fist horizontally
3.Keep elbow at shoulder height
4.Pivot lead foot, transfer weight
5.Retract to guard immediately
⬆️ Next: Lead Hook → Rear Hook → Hook to Body
Front KickBeginner
🎯 Target: 3x10 each leg
 Muscles: Quadriceps, Hip Flexors, Core
🧬 Versatile kick for distance control and stopping advances
Instructions:
1.From stance, lift knee toward chest
2.Extend leg forward, striking with ball of foot
3.Keep hands up protecting face
4.Retract leg quickly to stance
5.Don't lean back; stay balanced
⬆️ Next: Front Kick → Push Kick → Jumping Front Kick
Basic Parry/BlockBeginner
🎯 Target: 3x20 each direction
 Muscles: Forearms, Shoulders, Reflexes
🧬 Defense first; blocking creates openings for counters
Instructions:
1.From guard, practice deflecting imaginary strikes
2.Use forearm to redirect incoming attack
3.Minimal movement, efficient defense
4.Return to guard immediately after
5.Practice against jab, cross, and hook angles
⬆️ Next: Parry → Slip → Counter-Strike
Prerequisites: Master Novice skills
Mastery Goal: Execute combinations with fluidity and defense
Jab-Cross CombinationIntermediate
🎯 Target: 3x15 combos
 Muscles: Full Upper Body, Core, Legs
🧬 Foundation of boxing; jab sets up power cross
Instructions:
1.Throw jab, fully extend and retract
2.Immediately follow with cross
3.Rotate hips for cross power
4.Keep hands up between strikes
5.Return to stance after combo
⬆️ Next: 1-2 → 1-2-3 → 1-2 to Body-Head
Slip and CounterIntermediate
🎯 Target: 3x10 each side
 Muscles: Obliques, Legs, Reflexes
🧬 Evasion plus counter is more effective than blocking alone
Instructions:
1.From stance, imagine incoming cross
2.Rotate upper body slightly off centerline
3.Keep eyes on 'opponent', hands up
4.Counter with cross or hook immediately
5.Return to stance after counter
⬆️ Next: Slip → Slip-Counter → Slip-Counter-Combo
Roundhouse KickIntermediate
🎯 Target: 3x10 each leg
 Muscles: Glutes, Obliques, Hip Flexors
🧬 Powerful angular kick; targets legs, body, or head
Instructions:
1.Pivot lead foot, rotate hip forward
2.Swing leg in arc, strike with shin or instep
3.Keep hands up protecting head
4.Retract leg quickly to stance
5.Chamber knee before extending for power
⬆️ Next: Low Roundhouse → Body Roundhouse → Head Kick
Sprawl (Takedown Defense)Intermediate
🎯 Target: 3x10
 Muscles: Core, Glutes, Quadriceps
🧬 Essential defense against wrestling-style takedowns
Instructions:
1.From stance, imagine opponent shooting for takedown
2.Jump feet back, drop hips to floor
3.Keep chest up, arms ready to frame
4.Drive hips forward to stand back up
5.Practice quick recovery to stance
⬆️ Next: Sprawl → Sprawl-and-Strike → Takedown Defense Drills
Basic ClinchIntermediate
🎯 Target: 3x30 seconds
 Muscles: Neck, Shoulders, Core
🧬 Close-range control; neutralizes striking and sets up offense
Instructions:
1.From stance, step in close to 'opponent'
2.Place hands behind neck, elbows in
3.Control head position, keep posture
4.Practice knee strikes and off-balancing
5.Don't lean on opponent; stay active
⬆️ Next: Clinch Control → Knee Strikes → Clinch Takedowns
Prerequisites: Master Intermediate skills
Mastery Goal: Flow between offense and defense instinctively
3-Strike CombinationAdvanced
🎯 Target: 3x10 combos
 Muscles: Full Body, Cardiovascular
🧬 Combinations overwhelm defense; variety prevents prediction
Instructions:
1.Example: Jab-Cross-Lead Hook
2.Execute each strike with proper form
3.Maintain balance throughout combo
4.Keep defense up between strikes
5.Practice variations: high-low-high patterns
⬆️ Next: 4-Strike Combos → Feint-Combo → Adaptive Combinations
Counter-StrikingAdvanced
🎯 Target: 3x15 reps
 Muscles: Reflexes, Core, Full Body
🧬 Counters exploit opponent's commitment; highest percentage offense
Instructions:
1.Practice slipping jab, countering with cross
2.Parry hook, counter with uppercut
3.Check kick, counter with straight
4.Focus on timing, not just speed
5.Stay relaxed, react not anticipate
⬆️ Next: Single Counter → Double Counter → Counter-Combo
Spinning Back KickAdvanced
🎯 Target: 3x5 each leg
 Muscles: Glutes, Core, Balance
🧬 Surprise technique; requires balance and spatial awareness
Instructions:
1.From stance, look over rear shoulder
2.Pivot lead foot, spin body 180°
3.Extend rear leg straight back
4.Strike with heel, chamber knee first
5.Spot target, return to stance quickly
⬆️ Next: Spinning Kick → Spinning Back Fist → Spinning Elbow
Takedown Defense to StrikeAdvanced
🎯 Target: 3x10
 Muscles: Full Body, Reflexes
🧬 Transitions between ranges are critical in real scenarios
Instructions:
1.Sprawl to defend takedown attempt
2.Immediately create distance or clinch
3.Deliver knees or strikes to 'opponent'
4.Disengage to safe distance
5.Reset to fighting stance
⬆️ Next: Defense-to-Offense → Ground-and-Pound Basics → Submission Defense
Footwork AnglesAdvanced
🎯 Target: 5 minutes
 Muscles: Legs, Core, Proprioception
🧬 Angles create openings and reduce opponent's options
Instructions:
1.Practice stepping off centerline at 45°
2.Create angles while maintaining guard
3.Cut off imaginary opponent's retreat
4.Combine with strikes at angles
5.Stay balanced, never cross feet
⬆️ Next: Angle Striking → Ring Generalship → Pressure Fighting
Prerequisites: Master Advanced skills
Mastery Goal: Adapt technique to any situation instinctively
Adaptive Sparring DrillsElite
🎯 Target: 3x3 minutes
 Muscles: Full Body, Mental, Cardiovascular
🧬 Adaptability is the highest martial skill; patterns break under pressure
Instructions:
1.Shadow spar with imaginary opponent
2.React to imagined attacks with appropriate defense
3.Counter with situationally appropriate strikes
4.Vary range, tempo, and techniques
5.Focus on flow, not predetermined patterns
⬆️ Next: Partner Drills → Light Sparring → Full Application
Advanced KicksElite
🎯 Target: 3x5 each technique
 Muscles: Full Lower Body, Core, Balance
🧬 Advanced kicks are high-risk/high-reward; use strategically
Instructions:
1.Practice: Jumping Switch Kick, Axe Kick, Tornado Kick
2.Focus on control, not just height
3.Chamber properly for power and safety
4.Land in balanced stance ready for next action
5.Only attempt when foundational kicks are mastered
⬆️ Next: Kick Combinations → Kick Counters → Flying Techniques
Ground Defense BasicsElite
🎯 Target: 3x2 minutes
 Muscles: Core, Hips, Problem-Solving
🧬 In self-defense, standing is almost always advantageous
Instructions:
1.Practice technical stand-up from seated
2.Frame against imaginary opponent
3.Create space to return to feet
4.Protect head and vital areas
5.Prioritize getting up over engaging on ground
⬆️ Next: Guard Basics → Submission Escapes → Ground Striking
Multiple Opponent AwarenessElite
🎯 Target: Scenario drills
 Muscles: Peripheral Vision, Decision-Making, Cardio
🧬 Real-world scenarios require awareness beyond one-on-one fighting
Instructions:
1.Practice scanning environment while in stance
2.Move to avoid being surrounded
3.Use obstacles for cover
4.Prioritize escape over engagement
5.Stay mobile, never get pinned
⬆️ Next: Environmental Awareness → De-escalation → Escape Strategies
Pressure TestingElite
🎯 Target: Controlled scenarios
 Muscles: Mental Resilience, Full Body, Adaptability
🧬 Technique under pressure is the only technique that matters
Instructions:
1.Practice techniques under fatigue
2.Add distractions or time pressure
3.Wear protective gear for light contact
4.Focus on maintaining form under stress
5.Debrief and refine after each session
⬆️ Next: Controlled Sparring → Scenario Training → Real-World Application
undefinedJoint health, flexibility, and movement quality progression
🛠️ Recommended: Yoga mat, Foam roller (optional), Resistance bands (optional), Wall
Prerequisites: None
Mastery Goal: Move through basic ranges pain-free
Cat-Cow StretchBeginner
🎯 Target: 2x10 reps
 Muscles: Spine, Core, Shoulders
🧬 Mobilizes entire spine; improves posture and reduces back tension
Instructions:
1.Start on hands and knees
2.Arch back, look up (Cow)
3.Round spine, tuck chin (Cat)
4.Move slowly with breath
5.Focus on segmental spinal movement
⬆️ Next: Cat-Cow → Thread the Needle → Spinal Waves
World's Greatest StretchBeginner
🎯 Target: 2x5 each side
 Muscles: Hips, Hamstrings, Thoracic Spine
🧬 Multi-joint dynamic stretch; prepares body for movement
Instructions:
1.Step into deep lunge, back knee down
2.Place same-side elbow inside front foot
3.Rotate torso, reaching arm to ceiling
4.Return to lunge, straighten front leg for hamstring stretch
5.Step back, repeat other side
⬆️ Next: Add Rotation → Add Reach → Flow Sequence
Shoulder Dislocates (with band/towel)Beginner
🎯 Target: 2x10 reps
 Muscles: Shoulders, Chest, Upper Back
🧬 Improves shoulder flexion and thoracic extension; crucial for overhead movements
Instructions:
1.Hold band/towel with wide grip
2.Keep arms straight, raise overhead
3.Continue behind back as far as comfortable
4.Return to front with control
5.Gradually narrow grip as mobility improves
⬆️ Next: Narrower Grip → One-Arm Variations → Wall Slides
90/90 Hip StretchBeginner
🎯 Target: 2x30 seconds each side
 Muscles: Hips, Glutes, Adductors
🧬 Addresses internal/external hip rotation; foundational for squat depth
Instructions:
1.Sit with one leg bent in front at 90°
2.Other leg bent behind at 90°
3.Keep torso upright, don't lean
4.Feel stretch in front leg's hip
5.Switch legs, repeat
⬆️ Next: Add Lean → Add Rotation → Pigeon Pose
Ankle Mobility DrillBeginner
🎯 Target: 2x10 each ankle
 Muscles: Calves, Ankles, Tibialis
🧬 Ankle dorsiflexion is critical for squat depth and running mechanics
Instructions:
1.Kneel with foot flat, knee over toes
2.Drive knee forward over toes, keep heel down
3.Feel stretch in calf/Achilles
4.Return to start, repeat
5.Can use wall for support
⬆️ Next: Add Weight → Single-Leg → Dynamic Ankle Circles
Prerequisites: Master Foundation skills
Mastery Goal: Control end ranges with strength
Pancake StretchBeginner
🎯 Target: 3x30 seconds
 Muscles: Hamstrings, Adductors, Lower Back
🧬 Improves hip abduction and hamstring flexibility; foundational for splits
Instructions:
1.Sit with legs wide apart
2.Keep knees straight, toes up
3.Hinge at hips, reach hands forward
4.Keep back straight, don't round
5.Feel stretch in inner thighs and hamstrings
⬆️ Next: Add Reach → Add Rotation → Straddle Press
Couch StretchBeginner
🎯 Target: 2x30 seconds each leg
 Muscles: Hip Flexors, Quadriceps
🧬 Counters sitting posture; critical for hip extension and squat depth
Instructions:
1.Kneel with back knee against wall/couch
2.Front foot flat, knee at 90°
3.Squeeze glute of back leg
4.Tuck pelvis slightly, feel front hip stretch
5.Keep torso upright, don't lean forward
⬆️ Next: Add Reach → Add Rotation → Active Knee Drive
Thoracic Extension over Foam RollerBeginner
🎯 Target: 2x10 reps
 Muscles: Upper Back, Lats, Shoulders
🧬 Improves thoracic mobility; essential for overhead pressing and posture
Instructions:
1.Place foam roller under upper back
2.Hands behind head, elbows wide
3.Extend back over roller, opening chest
4.Return to neutral, repeat
5.Move roller to different thoracic segments
⬆️ Next: Add Rotation → Add Reach → Wall Angels
Active Straight Leg RaiseIntermediate
🎯 Target: 2x8 each leg
 Muscles: Hamstrings, Hip Flexors, Core
🧬 Tests and develops active hamstring flexibility; crucial for kicks
Instructions:
1.Lie on back, one leg straight on floor
2.Lift other leg straight up as high as possible
3.Keep lower back pressed to floor
4.Point toes, engage quad
5.Lower with control, don't let leg fall
⬆️ Next: Add Band Resistance → Add Hold → Straddle Lifts
Wrist Mobility FlowBeginner
🎯 Target: 2x10 each direction
 Muscles: Wrists, Forearms
🧬 Wrist health is critical for calisthenics and martial arts
Instructions:
1.On hands and knees, gently rock forward/back
2.Rotate wrists in circles both directions
3.Practice prayer stretch, reverse prayer
4.Finger extensions and fist clenches
5.Keep movements pain-free, gradual
⬆️ Next: Add Weight Bearing → Wrist Push-ups → Handstand Prep
Prerequisites: Master Novice skills
Mastery Goal: Express flexibility under load
Pigeon PoseIntermediate
🎯 Target: 2x45 seconds each side
 Muscles: Glutes, Hip Rotators, Piriformis
🧬 Deep hip external rotation; releases tension from sitting and running
Instructions:
1.From downward dog, bring one knee forward
2.Place shin at angle, foot toward opposite hip
3.Extend back leg straight
4.Fold forward over front leg if comfortable
5.Keep hips square, don't let one side rise
⬆️ Next: Add Reach → Add Active Engagement → Mermaid Stretch
Cossack SquatIntermediate
🎯 Target: 3x8 each side
 Muscles: Adductors, Quadriceps, Ankles
🧬 Dynamic adductor stretch with strength; improves lateral movement
Instructions:
1.Stand with feet wide, toes slightly out
2.Shift weight to one side, bending that knee
3.Keep other leg straight, foot flat
4.Descend as deep as mobility allows
5.Push through heel to return to center
⬆️ Next: Add Reach → Add Pause → Weighted Cossack
Bridge (Wheel Pose)Intermediate
🎯 Target: 3x20 seconds
 Muscles: Spine, Shoulders, Hip Flexors
🧬 Full spinal extension; counteracts forward posture and sitting
Instructions:
1.Lie on back, knees bent, feet flat
2.Place hands by ears, fingers toward shoulders
3.Press through hands and feet to lift hips
4.Straighten arms and legs as able
5.Lower with control, vertebra by vertebra
⬆️ Next: Add Hold → Add Rocking → One-Leg Bridge
Oversplit ProgressionIntermediate
🎯 Target: 2x20 seconds each position
 Muscles: Hamstrings, Adductors, Hip Flexors
🧬 Progressive overload for flexibility; requires patience and consistency
Instructions:
1.For front split: place front foot on elevated surface
2.Lower into split position with control
3.Keep hips square, don't twist
4.Feel deeper stretch, don't force
5.Use blocks/props for support as needed
⬆️ Next: Active Oversplits → Weighted Oversplits → Full Splits
Shoulder CARs (Controlled Articular Rotations)Intermediate
🎯 Target: 2x5 each direction
 Muscles: Shoulders, Scapular Stabilizers
🧬 Improves shoulder joint health and active range of motion
Instructions:
1.Stand tall, arm at side
2.Slowly rotate arm in largest circle possible
3.Keep torso still, isolate shoulder movement
4.Move through full pain-free range
5.Reverse direction, repeat
⬆️ Next: Add Resistance Band → Add Weight → Handstand Shoulder CARs
Prerequisites: Master Intermediate skills
Mastery Goal: Express flexibility dynamically and under load
Full Front SplitAdvanced
🎯 Target: 3x30 seconds each leg
 Muscles: Hamstrings, Hip Flexors, Adductors
🧬 Peak hamstring and hip flexor flexibility; requires months of consistent work
Instructions:
1.Start in lunge position
2.Slide front foot forward, back foot back
3.Keep hips square, don't let one side rise
4.Lower gently, use hands for support
5.Breathe into stretch, don't bounce
⬆️ Next: Active Split Holds → Split Strength Drills → Split Leaps
Full Side Split (Straddle)Advanced
🎯 Target: 3x30 seconds
 Muscles: Adductors, Hamstrings, Hip Abductors
🧬 Extreme hip abduction; foundational for martial arts kicks
Instructions:
1.Sit with legs wide apart
2.Keep knees straight, toes up
3.Hinge at hips, walk hands forward
4.Lower torso toward floor as able
5.Use elbows or chest for support if needed
⬆️ Next: Active Straddle Holds → Straddle Press → Straddle Jumps
Deep Squat Hold (Malasana)Advanced
🎯 Target: 3x60 seconds
 Muscles: Ankles, Hips, Spine
🧬 Full lower body mobility; natural resting position for humans
Instructions:
1.Stand with feet shoulder-width, toes out
2.Descend into deepest squat possible
3.Keep heels down, chest up
4.Use elbows to press knees out if helpful
5.Breathe deeply, relax into position
⬆️ Next: Add Movement → Add Weight → One-Leg Squat Mobility
Scorpion ReachAdvanced
🎯 Target: 2x8 each side
 Muscles: Thoracic Spine, Shoulders, Obliques
🧬 Advanced thoracic rotation; improves golf swings, throws, and strikes
Instructions:
1.Lie face down, arms out to sides
2.Lift one leg, rotate to tap foot to opposite hand
3.Keep shoulders on ground, rotate through spine
4.Return to start, repeat other side
5.Move slowly, focus on control
⬆️ Next: Add Reach → Add Hold → Dynamic Scorpion Flow
Active Flexibility DrillsAdvanced
🎯 Target: 3x10 each movement
 Muscles: Full Body, Proprioception
🧬 Active flexibility transfers to performance; passive does not
Instructions:
1.Practice leg swings front/back, side/side
2.Control end range with muscle, not momentum
3.Gradually increase range over time
4.Keep core engaged throughout
5.Focus on smooth, controlled movement
⬆️ Next: Weighted Swings → Plyometric Flexibility → Sport-Specific Drills
Prerequisites: Master Advanced skills
Mastery Goal: Move with freedom, power, and grace in any position
Dynamic Split LeapsElite
🎯 Target: 3x5 each leg
 Muscles: Full Lower Body, Power, Coordination
🧬 Combines flexibility with power; essential for martial arts and dance
Instructions:
1.Start in lunge position
2.Explosively jump, switching legs in air
3.Land softly in opposite lunge
4.Keep torso upright, arms for balance
5.Focus on height and control, not speed
⬆️ Next: Add Distance → Add Rotation → Sport-Specific Applications
Handstand Mobility FlowElite
🎯 Target: 5 minutes
 Muscles: Shoulders, Wrists, Core, Balance
🧬 Shoulder mobility under load; peak expression of upper body control
Instructions:
1.Kick up to handstand against wall
2.Practice shoulder shrugs, pikes, arches
3.Shift weight side to side, forward/back
4.Explore end ranges with control
5.Focus on awareness, not just strength
⬆️ Next: Freestanding Handstand Flow → Handstand Transitions → Skill Integration
Spinal Wave FlowElite
🎯 Target: 3x10 reps
 Muscles: Full Spine, Core, Breathing
🧬 Full spinal articulation; improves posture, power transfer, and injury resilience
Instructions:
1.Start standing, feet hip-width
2.Drop chin, round upper back, then mid, then lower
3.Reverse: lift tailbone, then mid-back, then chest, then head
4.Move like a wave through entire spine
5.Coordinate with breath: exhale rounding, inhale arching
⬆️ Next: Add Speed → Add Rotation → Integrate with Movement Patterns
Integrated Movement FlowElite
🎯 Target: 10 minutes
 Muscles: Full Body, Nervous System, Creativity
🧬 Movement literacy is the ultimate goal; body as instrument
Instructions:
1.Combine mobility drills into seamless flow
2.Transition smoothly between positions
3.Include calisthenics and martial arts elements
4.Move with intention, not just repetition
5.Listen to body, adjust intensity as needed
⬆️ Next: Choreographed Flows → Improvisational Movement → Performance Application
Recovery & Regeneration ProtocolElite
🎯 Target: Daily
 Muscles: Full Body, Nervous System
🧬 Recovery is where adaptation happens; mobility maintenance prevents regression
Instructions:
1.Morning: Dynamic mobility flow (5-10 min)
2.Post-training: Static stretching for worked areas
3.Evening: Restorative poses, breathwork
4.Weekly: Foam rolling, contrast therapy
5.Listen to body; adjust based on fatigue
⬆️ Next: Personalize protocol → Track recovery metrics → Optimize for goals
📏 How to Know You're Ready to Progress✅ Mastery Checklist
• Perfect form for all target reps/sets
• Can pause 2s at hardest point
• Completed consistently for 3 sessions
• No joint pain or excessive soreness
⚠️ Deload & Recovery
• Reduce volume 50% every 4-6 weeks
• At least 1 full rest day weekly
• 7-9 hours sleep for adaptation
• Active recovery > complete inactivity
Back to Home