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Welcome Susan! Happy to have you here :) You can find the Printable Training Schedules under "Resources" in the Flexibility Program Collection. I've attached a screenshot for you. There are 3 examples to help you get started based on your personal goals and schedule. Please let me know if you'd like help deciding which option is best for you! As always, these are just examples—everyone’s training will look a little different based on our unique lives :)
Replied on 30 Min Adv Flexibility Sequence (for a Straight Back Leg in Moves like Allegra, Capezio, Satellite, etc)
03 Jul 08:50
Hi Susan! Thanks for posting this here so we can work through it! That’s actually good feedback. You should feel active work in the lower back—those spinal extensors help with leg lift and hip extension (they’re the exact muscles we work to strengthen in the flying cobra sequences).
But let’s also make sure you’re getting good upper-back engagement:✅ Think about gently pulling your shoulder blades down and together as you extend.✅ Keep your chest broad and lift from your sternum, so you’re not just arching through your lower spine.
If you try those cues and still only feel it in the low back, let me know! I’m happy to help you troubleshoot more or suggest some modifications for you :)