strength & flexibility
Week 2
Acheiving Strength & flexibility | state vs trait
Improving long-term sustainable strength and flexibility throughout your life is 100% achievable. It’s not a question of IF, it’s a question of HOW MUCH? Then why do so many people suffer from joint pain and why is (*roughly) 24% of America physically inactive? Most importantly, where do you fit?
The key to achieving transformation and a new version of you is, first, awareness of your current state, and you’ve already begun this. Next, knowledge of the right movements at the right dose - this is where we’ll place our focus for the next 2-weeks!
“Focus on quality of movement above quantity. Focus on consistency above intensity.”
1
strength & flexibility | mind-body connection
“The [Brain’s] cortex, and the motor cortex in particular, has historically been considered critical for movement coordination/control and skill acquisition… but growing evidence is now suggesting that it is a critical determinant of muscle strength.”
— Clark BC et al. The power of the mind: the cortex as a critical determinant of muscle strength/weakness (2014)
2
flexibility, breath & stress
“practicing yoga is an effective way to stimulate the vagus nerve and potentially decrease anxiety.”
— Somere K et al. The effect of yin yoga intervention on state and trait anxiety during the COVID-19 pandemic (2024)
“Connecting breathing mechanics to an engaged musculoskeletal system while performing [yoga] poses provides a holistic challenge to the whole body.”
— Polsgrove MJ et al. Impact of 10-weeks of yoga practice on flexibility and balance of college athletes (2016)
guided flexibility practices
Below you’ll find guided practices demonstrating how to explore your breath in different positions using the 3-Stage Breathing practice you learned in your live session. You can jump to any practice below based on the specific area you’d like to focus or you can watch each video in order for a full body breath and flexibility experience.
3
defining flexibility
“Flexibility is a static measure of a joint that can be good for figuring out your weak spots, but, ultimately, the bigger question is ‘how is flexibility either adding or taking away from your strength?’ - This is where mobility training is essential.”
— Coach Jared
4
choose your practice!
Watch the video below, then scroll down and click-on the specific body region you want to improve from the choices provided. Your guided flexibility video will open in a separate tab — keep this page open.
After watching your flexibility video, submit the form at the end of this lesson. Schedule your next 15-minute coaching call at the bottom of this lesson. On this call, your coach will take you through a short Movement Assessment based on your choice to help you really dial in how to perform the flexibility practice you chose!
lower body & low back
upper body & neck