MOVEMENT BY DAVID

TOTAL SHOULDER
MOBILITY 2.0
The beginner's guide to building
complete shoulder mobility and
flexibility.

Stay flexy
WELCOME!

The Guide to Improved Flexibility and

Mobility!
Welcome to the world of enhanced shoulder mobility! I want to
extend a heartfelt thank you for downloading my ebook. You've
taken an exciting step towards unlocking the incredible potential of
your shoulders.

Get ready to embark on a transformative journey that will

empower you with flexibility, mobility, and a deeper understanding
of your body. In this ebook, you'll find a lot of knowledge, carefully
curated exercises, and expert guidance to help you improve your
shoulder mobility in just four weeks.

From understanding the benefits of flexibility to mastering the art of

stretching, this comprehensive guide has it all. I've poured my
passion and expertise into creating a program that will not only
strengthen your body but also grant you confidence. So, let's dive
in and begin this adventure together.
TABLE
OF CONTENTS
04 MY JOURNEY TO MASTERY

05 WHY YOU NEED THIS ROUTINE

06 THE TRUE BENEFITS OF MOBILITY EXPLAINED

07 THE IDEAL WARM UP

08 MY COMPLETE SHOULDER PROGRAM

12 MY PHILOSOPHY TO FLEXIBILITY

13 FREQUENTLY ASKED QUESTIONS

15 CONTACT INFO: ASK ME ANYTHING

16 DISCLAIMER
MY JOURNEY TO MASTERY
Hey there!

I'm David Thurin, a certified Pilates instructor and mobility specialist here to help you
unlock the power of mobility and flexibility.

Discovering the game-changing effects of flexibility training in my twenties sparked

my passion for mobility. I realized that having healthy mobility makes everyday life so
much easier. Your joints and muscles are in action daily, and when they're in great
shape, everything flows seamlessly. But the best part? It's a skill you can work on at
any age, with mind-blowing benefits.

With years of experience guiding people on their journey to better movement, I've
witnessed the incredible benefits firsthand. This is what drives me - seeing lives
transformed through mobility and flexibility. Prioritizing joint and muscle health opens
the door to a happier, more fulfilling life. No matter your age, the benefits are within
reach.

I take a supportive and adaptable approach in my teaching. I understand that

everyone starts from a different point, so I tailor my information to help those at all
different points in their journey. With innovative techniques and a deep knowledge of
Flexibility, I'll help you make steady progress on your mobility journey.

As we embark on this journey together, remember that I'm not just a coach—I'm here
to support you, cheer you on, and be your partner. Let's make this a fun and exciting
experience.

04 MOVEMENT BY DAVID
WHY YOU NEED THIS ROUTINE
THE BENEFITS OF SHOULDER MOBILITY

Your shoulders are among the most mobile joints in your body, playing a vital role in
various daily activities and physical movements. Taking care of your shoulder mobility is
an investment in your long-term physical well-being.

With great shoulder mobility, you'll be able to do things you never thought possible - so
let's get started! I've packed the next four weeks with expert guidance, techniques, and
motivation to supercharge your shoulder mobility. Let's do this!

RESULTS YOU CAN EXPECT

1. Enhanced shoulder mobility

2. Improved posture

3. Increased strength and stability

4. Reduced risk of injury/discomfort

5. Boosted confidence

05 MOVEMENT BY DAVID
 THE TRUE BENEFITS OF MOBILITY
EXPLAINED
THE IMPORTANCE OF TRAINING FOR MOBILITY

PHYSICAL WELL-BEING
Improved flexibility and mobility contribute to joint health by reducing stiffness and
increasing the range of motion, allowing for better overall movement and
functionality. Enhanced muscle flexibility and strength achieved through flexibility
training promotes better posture, muscular balance, and overall physical resilience.
This improves functional movements in daily life by allowing for greater ease and
efficiency in performing tasks such as bending, reaching, and lifting, ultimately
enhancing overall functionality and independence

REDUCED MUSCLE TENSION AND STRESS

Flexibility and mobility practices release muscle tension, relieve stress, and promote
relaxation by stretching and lengthening tight muscles, which can have a calming
effect on the body and mind, reducing overall muscular tension and stress levels.
This also contributes to emotional well-being by reducing stress levels,, releasing
endorphins, improving mood, and boosting self-confidence through a sense of
physical accomplishment and mastery.

ENHANCED BODY AWARENESS AND MINDFULLNESS

Flexibility and mobility practices cultivate body awareness and mindfulness by
encouraging individuals to pay attention to their body's sensations, promoting a
deeper connection between the mind and body, and fostering an increased sense of
self-awareness.

LONGEVITY AND AGEING WELL ENHANCED PERFORMANCE

Flexibility and mobility practices Flexibility and mobility offer
support healthy aging and physical advantages in performance
function by maintaining joint health, enhancement by increasing agility,
reducing the risk of age-related allowing for a greater range of motion,
stiffness and mobility limitations, and improving balance and coordination,
promoting an active and independent and optimizing athletic abilities,
lifestyle as you age leading to improved sports and
fitness performance.

06 MOVEMENT BY DAVID
THE IDEAL WARM UP
When it comes to stretching, warming up is key. And while it can be tempting to dive right
into your stretching routine, taking a few minutes to warm up first can make a big
difference in your performance and results.

The movements below help to increase blood flow to your shoulder muscles and help to
loosen up your shoulder joint, making it easier and more comfortable to perform your
stretching routine.

WARM UP CHECKLIST

MOVEMENT TO COMPLETE (2 sets each) COMPLETED?

10-15 reps. Shouler circles

10-15 reps. Arm swings

10-15 reps. Shoulder shrugs

10-15 reps. Neck rolls

So don't skip the warm-up! Taking just a few minutes to get your body ready for your
stretching routine can help you to perform better and achieve better results. And with
your shoulders feeling loose, limber, and ready to go, you'll be able to take on any
challenge that comes your way!

MOVEMENT BY DAVID 07
 SHOULDER MOBILITY PROGRAM: WEEK 1
DAY 1 DAY 2 DAY 3

Crossbody Arm Swings Arm Circles Crossbody Arm Swings

Description Sets 1 Reps 20 Description Sets 1 Reps 20 Description Sets 1 Reps 20
Stand with your feet shoulder-width apart and swing Stand with your feet shoulder-width apart and Stand with your feet shoulder-width apart and swing
your arms across the front of your body until they extend your arms out to your sides. Make large your arms across the front of your body until they
reach the opposite side, then swing back in one circular motions with your arms. Reverse the reach the opposite side, then swing back in one
continuous movement. direction of the circles after a few repetitions. continuous movement.

Chair Dips Chest Pulses Chair Dips

Description Sets 1 Reps 10 Description Sets 1 Reps 20 Description Sets 1 Reps 10
Sit on the edge of a sturdy chair and grip the front Stand with your feet shoulder-width apart and Sit on the edge of a sturdy chair and grip the front
edge of the seat with your hands. Move your body extend your arms out to your sides. Point thumbs edge of the seat with your hands. Move your body
off the chair and lower to the ground by bending back with palms facing up then pulse your hands off the chair and lower to the ground by bending
your elbows, then push yourself back up to the backward using small, rapid movements. your elbows, then push yourself back up to the
starting position starting position

Dip Hold Behind the Back Bicep Stretch Dip Hold

Description Sets 1 Time 30 sec. Description Sets 1 Time 30 sec. Description Sets 1 Time 30 sec.
Begin like a chair dip by sitting on the edge of a chair Grasp your arms behind your back. Gently pull them Begin like a chair dip by sitting on the edge of a chair
with hands in front of you. Move your body off the up towards your upper back, feeling the stretch in with hands in front of you. Move your body off the
chair and lower to the ground by bending your your bicep. Hold for a few seconds before releasing. chair and lower to the ground by bending your
elbow. Hold this position, then push yourself back elbow. Hold this position, then push yourself back
up. up.

Box Shoulder Stretch Door Frame Chest Stretch Box Shoulder Stretch
Description Sets 1 Time 30 sec. Description Sets 1 Time 30 sec. Description Sets 1 Time 30 sec.
Place your hands shoulder width apart on a chair or Stand facing an open doorway and place your hands Place your hands shoulder width apart on a chair or
counter in front of you. Then, lower your head and on either side of the doorframe. Lean forward to counter in front of you. Then, lower your head and
chest towards the ground, feeling the stretch in your feel the stretch in your chest and shoulders. chest towards the ground, feeling the stretch in your
shoulders and upper back. Hold for a few seconds shoulders and upper back. Hold for a few seconds
before returning to the starting position. before returning to the starting position.

MOVEMENT BY DAVID 08
 SHOULDER MOBILITY PROGRAM: WEEK 2
DAY 1 DAY 2 DAY 3

Arm Circles Crossbody Arm Swings Arm Circles

Description Sets 1 Reps 20 Description Sets 1 Reps 20 Description Sets 1 Reps 20
Stand with your feet shoulder-width apart and Stand with your feet shoulder-width apart and swing Stand with your feet shoulder-width apart and
extend your arms out to your sides. Make large your arms across the front of your body until they extend your arms out to your sides. Make large
circular motions with your arms. Reverse the reach the opposite side, then swing back in one circular motions with your arms. Reverse the
direction of the circles after a few repetitions. continuous movement. direction of the circles after a few repetitions.

Chest Pulses Shoulder Dislocations Chest Pulses

Description Sets 1 Reps 20 Description Sets 1 Reps 10 Description Sets 1 Reps 20
Stand with your feet shoulder-width apart and Hold a broomstick or resistance band with your Stand with your feet shoulder-width apart and
extend your arms out to your sides. Point thumbs hands shoulder-width apart. Slowly raise the stick extend your arms out to your sides. Point thumbs
back with palms facing up then pulse your hands above your head and behind your back, feeling the back with palms facing up then pulse your hands
backward using small, rapid movements. stretch in your shoulders and chest. Reverse the backward using small, rapid movements.
movement to come back to the starting position.

Behind the Back Bicep Stretch Loaded Lat Stretch Behind the Back Bicep Stretch
Description Sets 1 Time 30 sec. Description Sets 1 Time 30 sec. Description Sets 1 Time 30 sec.
Grasp your arms behind your back. Gently pull them ​Lay with your upper body on a chair or bench. Raise Grasp your arms behind your back. Gently pull them
up towards your upper back, feeling the stretch in your arms straight up while holding a weight then up towards your upper back, feeling the stretch in
your bicep. Hold for a few seconds before releasing. slowly bring them down to above your head or as your bicep. Hold for a few seconds before releasing.
far as you can.

Door Frame Chest Stretch Bicep Stretch Door Frame Chest Stretch
Description Sets 1 Time 30 sec. Description Sets 1 Time 30 sec. Description Sets 1 Time 30 sec.
Stand facing an open doorway and place your hands Place your hands on a counter or study surface Stand facing an open doorway and place your hands
on either side of the doorframe. Lean forward to behind you with palms facing down. Lower your on either side of the doorframe. Lean forward to
feel the stretch in your chest and shoulders. body to feel the stretch in your shoulders and feel the stretch in your chest and shoulders.
biceps.

MOVEMENT BY DAVID 09
 SHOULDER MOBILITY PROGRAM: WEEK 3
DAY 1 DAY 2 DAY 3

Crossbody Arm Swings Chest Pulses Crossbody Arm Swings

Description Sets 1 Reps 20 Description Sets 1 Reps 20 Description Sets 1 Reps 20
Stand with your feet shoulder-width apart and swing Stand with your feet shoulder-width apart and Stand with your feet shoulder-width apart and swing
your arms across the front of your body until they extend your arms out to your sides. Point thumbs your arms across the front of your body until they
reach the opposite side, then swing back in one back with palms facing up then pulse your hands reach the opposite side, then swing back in one
continuous movement. backward using small, rapid movements. continuous movement.

Shoulder Dislocations Cherry Pickers Shoulder Dislocations

Description Sets 1 Reps 10 Description Sets 1 Reps 20 Description Sets 1 Reps 10
Hold a broomstick or resistance band with your Stand with your feet shoulder-width apart and Hold a broomstick or resistance band with your
hands shoulder-width apart. Slowly raise the stick extend your arms above your head. Reach one arm hands shoulder-width apart. Slowly raise the stick
above your head and behind your back, feeling the higher than the other using your shoulders and above your head and behind your back, feeling the
stretch in your shoulders and chest. Reverse the upper body, alternate sides. stretch in your shoulders and chest. Reverse the
movement to come back to the starting position. movement to come back to the starting position.

Loaded Lat Stretch Side Stretch Loaded Lat Stretch

Description Sets 1 Time 30 sec. Description Sets 1 Time 30 sec. Description Sets 1 Time 30 sec.
​Lay with your upper body on a chair or bench. Raise Stand with your feet shoulder-width apart and ​Lay with your upper body on a chair or bench. Raise
your arms straight up while holding a weight then extend one arm above your head. Lean toward the your arms straight up while holding a weight then
slowly bring them down to above your head or as opposite side to feel the stretch. Hold for a few slowly bring them down to above your head or as
far as you can. seconds before repeating on the other side. far as you can.

Bicep Stretch Broomstick Chest Opener Bicep Stretch

Description Sets 1 Time 30 sec. Description Sets 1 Time 30 sec. Description Sets 1 Time 30 sec.
Place your hands on a counter or study surface Hold a broomstick or resistance band with your Place your hands on a counter or study surface
behind you with palms facing down. Lower your hands shoulder-width apart. Slowly raise the stick behind you with palms facing down. Lower your
body to feel the stretch in your shoulders and above your head and behind your back, hold the body to feel the stretch in your shoulders and
biceps. broomstick behind your back, feeling the stretch in biceps.
your chest.

MOVEMENT BY DAVID 10
 SHOULDER MOBILITY PROGRAM: WEEK 4
DAY 1 DAY 2 DAY 3
Chest Pulses Crossbody Arm Swings Chest Pulses
Description Sets 1 Reps 20 Description Sets 1 Reps 20 Description Sets 1 Reps 20
Stand with your feet shoulder-width apart and Stand with your feet shoulder-width apart and swing Stand with your feet shoulder-width apart and
extend your arms out to your sides. Point thumbs your arms across the front of your body until they extend your arms out to your sides. Point thumbs
back with palms facing up then pulse your hands reach the opposite side, then swing back in one back with palms facing up then pulse your hands
backward using small, rapid movements. continuous movement. backward using small, rapid movements.

Cherry Pickers Chair Dips Cherry Pickers

Description Sets 1 Reps 20 Description Sets 1 Reps 10 Description Sets 1 Reps 20
Stand with your feet shoulder-width apart and Sit on the edge of a sturdy chair and grip the front Stand with your feet shoulder-width apart and
extend your arms above your head. Reach one arm edge of the seat with your hands. Move your body extend your arms above your head. Reach one arm
higher than the other using your shoulders and off the chair and lower to the ground by bending higher than the other using your shoulders and
upper body, alternate sides. your elbows, then push yourself back up to the upper body, alternate sides.
starting position

Side Stretch Dip Hold Side Stretch

Description Sets 1 Time 30 sec. Description Sets 1 Time 30 sec. Description Sets 1 Time 30 sec.
Stand with your feet shoulder-width apart and Begin like a chair dip by sitting on the edge of a chair Stand with your feet shoulder-width apart and
extend one arm above your head. Lean toward the with hands in front of you. Move your body off the extend one arm above your head. Lean toward the
opposite side to feel the stretch. Hold for a few chair and lower to the ground by bending your opposite side to feel the stretch. Hold for a few
seconds before repeating on the other side. elbow. Hold this position, then push yourself back seconds before repeating on the other side.
up.

Broomstick Chest Opener Lat Stretch Broomstick Chest Opener

Description Sets 1 Time 30 sec. Description Sets 1 Time 30 sec. Description Sets 1 Time 30 sec.
Hold a broomstick or resistance band with your Kneel with a chair in front of you and place your Hold a broomstick or resistance band with your
hands shoulder-width apart. Slowly raise the stick elbows on the back of the chair. Lower your head hands shoulder-width apart. Slowly raise the stick
above your head and behind your back, hold the and chest toward the ground. above your head and behind your back, hold the
broomstick behind your back, feeling the stretch in broomstick behind your back, feeling the stretch in
your chest. your chest.

MOVEMENT BY DAVID 11
MY
PHILOSOPHY
TO FLEXIBILITY
YOU MADE IT!
Well done, you've made it to the end of the guide!

Your shoulders should be feeling like a million bucks!

Achieving optimal shoulder mobility is crucial for
improving your range of motion, reducing tension, and
preventing injuries. After all, we use our shoulders for
almost every task, from carrying groceries to playing
sports. That's why it's important to prioritize flexibility and
mobility training to maintain healthy shoulder muscles.

But let's not forget the most important thing here, which
is that you took a positive step towards improving your
health and wellbeing. And for that, I want to say a big
THANK YOU! Your commitment and trust mean
everything to me, and I'm honored to have been your
flexibility coach throughout this journey.

So keep up the good work, and remember to always

prioritize your physical and mental health.

Stay Flexy!

MOVEMENT BY DAVID 12
FREQUENTLY ASKED QUESTIONS
WHAT DOES STATIC, DYNAMIC, ACTIVE AND PASSIVE STRETCHING MEAN?
The terms "static" and "dynamic" describe the presence or absence of movement
during stretching. "Dynamic" stretching involves actively moving through a range of
motion, while "static" stretching entails holding a position without movement. On the
other hand, "passive" and "active" stretching pertain to the level of muscle
engagement. In "passive" stretching, the muscle being stretched is relaxed as much
as possible, whereas in "active" stretching, you engage the muscle to its safe limit

CAN I MODIFY THE PROGRAM IF I HAVE PRE-EXISTING SHOULDER ISSUES?

Absolutely! If you have pre-existing shoulder issues or limitations, it's important to
consult with a healthcare professional or a qualified instructor. They can provide you
with modifications and exercises tailored to your specific needs and ensure a safe and
effective practice

CAN I COMBINE THE SHOULDER MOBILITY EXERCISES WITH OTHER FORMS OF EXER
Yes, you can combine the shoulder mobility exercises with other forms of exercise.
However, it's essential to prioritize proper form and avoid overexertion. If you're
unsure about incorporating the exercises into your existing routine, it's advisable to
consult a fitness professional for guidance.

IS IT NORMAL TO FEEL DISCOMFORT DURING THE STRETCHES?

Some discomfort or mild tension may be normal, especially if you have limited
mobility. However, the stretches should never be painful. It's important to listen to
your body, modify the stretches if needed, and avoid pushing beyond your limits

IS A WARM-UP NECESSARY?
Yes, warm-up is essential. It reduces the risk of injury and increases the effectiveness
of each session by preparing the body for the exercises ahead. This routine would also
Authors Name
be great to add in after a workout becuase your body will already be ready to go!

13 MOVEMENT BY DAVID
FREQUENTLY ASKED QUESTIONS
WHAT DO I DO IF I MISS A DAY IN THE ROUTINE?
Missing a day is completely fine! The program does not require specific days to be
assigned for stretching. As long as you complete the recommended three days of
stretching within a week, you have flexibility in choosing which days to perform the
routine. Consistency is key, so if you miss a day, simply continue with the program on
the following day

HOW LONG SHOULD I CONTINUE THE PROGRAM AFTER THE INITIAL FOUR WEEKS?
It is recommended to continue the program beyond the initial four weeks. While the
first four weeks primarily involve neural adaptations, it takes time for these gains to
become more permanent. Consistency and ongoing practice are crucial to solidify
and maintain your improved shoulder mobility.

"LIMITING BELIEFS ARE

PRETTY MUCH JUST AN
ADULT THING. SO, START
ACTING LIKE A KID AGAIN
AND MOVE!" -David

14 MOVEMENT BY DAVID
CONTACT PAGE
You've reached the contact page, with all the way to connect with
me. Whether you have questions, feedback, or simply want to share
your experiences, I'm here to listen and support you on your journey
to improved mobility.

I look forward to engaging with you. Together, we can continue to

unlock the incredible potential of mobility and flexibility!

David Thurin
@MOVEMENTBYDAVID

WWW.STAYFLEXY.CO

[email protected]
 Check Out My Joint Health Supplement!

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16 MOVEMENT BY DAVID
DISCLAIMER
David Thurin is not a doctor or registered dietitian. The contents of this document
should not be taken as medical advice. It is not intended to diagnose, treat, cure,
or prevent any health problem - nor is it intended to replace the advice of a
physician. Always consult your physician or qualified health professional on any
matters regarding your health. Use of the information in this program is strictly at
your own risk. David Thurin and/or MBD will not assume any liability for any direct
or indirect losses or damages that may result including, but not limited to,
economic loss, injury, illness or death.

All documents included or exchanged between David Thurin and the Client are
the intellectual property of MBD and are not to be copied, sold or redistributed
without my written consent.
 MOVEMENT BY DAVID

TOTAL POSTURE &

SPINAL
MOBILITY 2.0
The beginner's guide to building
complete spinal mobility and
posture.

Stay flexy
WELCOME!

The Guide to Improved Flexibility and

Mobility!
Welcome to the world of enhanced spinal mobility! I want to extend
a heartfelt thank you for downloading my ebook. You've taken an
exciting step towards unlocking the incredible potential of your
spine and improved posture.

Get ready to embark on a transformative journey that will

empower you with flexibility, mobility, and a deeper understanding
of your body. In this ebook, you'll find a lot of knowledge, carefully
curated exercises, and expert guidance to help you improve your
spinal mobility in just four weeks.

From understanding the benefits of mobility to mastering the art of

stretching, this comprehensive guide has it all. I've poured my
passion and expertise into creating a program that will not only
strengthen your body but also grant you confidence. So, let's dive
in and begin this adventure together.
TABLE
OF CONTENTS
04 MY JOURNEY TO MASTERY

05 WHY YOU NEED THIS ROUTINE

06 THE TRUE BENEFITS OF MOBILITY EXPLAINED

07 THE IDEAL WARM UP

08 MY COMPLETE SPINAL MOBILITY PROGRAM

12 MY PHILOSOPHY TO FLEXIBILITY

13 FREQUENTLY ASKED QUESTIONS

15 CONTACT INFO: ASK ME ANYTHING

16 DISCLAIMER
MY JOURNEY TO MASTERY
Hey there!

I'm David Thurin, a certified Pilates instructor and mobility specialist here to help you
unlock the power of mobility and flexibility.

Discovering the game-changing effects of flexibility training in my twenties sparked

my passion for mobility. I realized that having healthy mobility makes everyday life so
much easier. Your joints and muscles are in action daily, and when they're in great
shape, everything flows seamlessly. But the best part? It's a skill you can work on at
any age, with mind-blowing benefits.

With years of experience guiding people on their journey to better movement, I've
witnessed the incredible benefits firsthand. This is what drives me - seeing lives
transformed through mobility and flexibility. Prioritizing joint and muscle health opens
the door to a happier, more fulfilling life. No matter your age, the benefits are within
reach.

I take a supportive and adaptable approach in my teaching. I understand that

everyone starts from a different point, so I tailor my information to help those at all
different points in their journey. With innovative techniques and a deep knowledge of
Flexibility, I'll help you make steady progress on your mobility journey.

As we embark on this journey together, remember that I'm not just a coach—I'm here
to support you, cheer you on, and be your partner. Let's make this a fun and exciting
experience.

04 MOVEMENT BY DAVID
WHY YOU NEED THIS ROUTINE
THE BENEFITS OF SPINAL MOBILITY & POSTURE

Your spine and posture form the essential framework for many daily activities and
physical movements. Fostering your spinal and postural mobility is a commitment to
your enduring physical health and well-being.

With improved spinal and postural mobility, you'll discover new abilities you never
thought possible - from mastering the art of standing tall to making simple daily
movements like bending or twisting more fluid. So, let's kick off this journey! I've
designed the upcoming four weeks with insightful guidance, practical techniques, and
inspiring motivation to dramatically enhance your spinal and postural mobility. Your
pathway to improved movement begins here. Let's turn this into reality!

RESULTS YOU CAN EXPECT

1. Enhanced posture

2. Better balance, coordination, and stability

3. Improvement in back pain/discomfort

4. Increase in athletic performance (in spots and everyday activities)

5. Boosted confidence

05 MOVEMENT BY DAVID
 THE TRUE BENEFITS OF MOBILITY
EXPLAINED
THE IMPORTANCE OF TRAINING FOR MOBILITY

PHYSICAL WELL-BEING
Improved flexibility and mobility contribute to joint health by reducing stiffness and
increasing the range of motion, allowing for better overall movement and
functionality. Enhanced muscle flexibility and strength achieved through flexibility
training promotes better posture, muscular balance, and overall physical resilience.
This improves functional movements in daily life by allowing for greater ease and
efficiency in performing tasks such as bending, reaching, and lifting, ultimately
enhancing overall functionality and independence

REDUCED MUSCLE TENSION AND STRESS

Flexibility and mobility practices release muscle tension, relieve stress, and promote
relaxation by stretching and lengthening tight muscles, which can have a calming
effect on the body and mind, reducing overall muscular tension and stress levels.
This also contributes to emotional well-being by reducing stress levels,, releasing
endorphins, improving mood, and boosting self-confidence through a sense of
physical accomplishment and mastery.

ENHANCED BODY AWARENESS AND MINDFULLNESS

Flexibility and mobility practices cultivate body awareness and mindfulness by
encouraging individuals to pay attention to their body's sensations, promoting a
deeper connection between the mind and body, and fostering an increased sense of
self-awareness.

LONGEVITY AND AGEING WELL ENHANCED PERFORMANCE

Flexibility and mobility practices Flexibility and mobility offer
support healthy aging and physical advantages in performance
function by maintaining joint health, enhancement by increasing agility,
reducing the risk of age-related allowing for a greater range of motion,
stiffness and mobility limitations, and improving balance and coordination,
promoting an active and independent and optimizing athletic abilities,
lifestyle as you age leading to improved sports and
fitness performance.

06 MOVEMENT BY DAVID
THE IDEAL WARM UP
When it comes to stretching, warming up is key. And while it can be tempting to dive right
into your stretching routine, taking a few minutes to warm up first can make a big
difference in your performance and results.

The exercises below are designed to boost circulation to your spinal region and help to
relax the surrounding muscles. This makes it easier and more comfortable to perform
your stretching routine, contributing to overall spinal mobility.

WARM UP CHECKLIST

MOVEMENT TO COMPLETE (2 sets each) COMPLETED?

10-15 reps. Neck tilts

10-15 reps. Hip circles

10-15 reps. Leg swings (forward & backward)

10-15 reps. Leg swings (left & right)

So don't skip the warm-up! Taking just a few minutes to get your body ready for your
stretching routine can help you to perform better and achieve better results. And with
your hipss feeling loose, limber, and ready to go, you'll be able to take on any challenge
that comes your way!

MOVEMENT BY DAVID 07
 SPINAL MOBILITY PROGRAM: WEEK 1
DAY 1 DAY 2 DAY 3

Wall Extension Seated Twists Wall Extension

Description Sets 2 Time 30 sec. Description Sets 1 Time 30 sec. Description Sets 2 Time 30 sec.
Stand facing a wall with hands against it at shoulder Sit with on the ground with you legs crossed. Twist Stand facing a wall with hands against it at shoulder
level. Step back slightly, keeping arms straight, and your torso to the side, using your arm for leverage - level. Step back slightly, keeping arms straight, and
lean forward to arch your upper back. Hold for a few this is a passive stretch. Hold the twist, then switch lean forward to arch your upper back. Hold for a few
seconds to stretch the chest and shoulders. sides to release tension in the back and spine. seconds to stretch the chest and shoulders.

Pike Cat-Cow Pike

Description Sets 1 Time 30 sec. Description Sets 1 Reps 10 Description Sets 2 Time 30 sec.
Sit on the ground, extend legs straight in front, and Get on hands and knees, arch your back up like a cat Sit on the ground, extend legs straight in front, and
reach forward towards toes, trying to touch them. with your head facing down, and then arch it down reach forward towards toes, trying to touch them.
Keep your back straight and hold targeting your like a cow. Flow smoothly from one position to the Keep your back straight and hold targeting your
lower back. other. lower back.

Wall Lat Stretch Basic Back Lift Wall Lat Stretch

Description Sets 1 Time 30 sec. Description Sets 2 Reps 10 Description Sets 2 Time 30 sec.
Stand facing a wall, place you elbows on the wall Lie face down, hands next to shoulders or under Stand facing a wall, place you elbows on the wall
above shoulder height. Take a step back and lean your head, and lift upper body off the ground. above shoulder height. Take a step back and lean
your upper body into the wall. Lower back down and repeat. your upper body into the wall.

Wall Angels Lateral Neck Stretch Wall Angels

Description Sets 1 Reps 10 Description Sets 1 Time 30 sec. Description Sets 1 Reps 10
Stand against a wall, bend elbows at 90 degrees, Stand or sit with a straight back, tilt your head to Stand against a wall, bend elbows at 90 degrees,
and slowly slide them up and down the wall. one side, bringing your ear towards your shoulder. and slowly slide them up and down the wall.
Maintain contact with the wall especially elbows and You can use your hands to gently pull your head Maintain contact with the wall especially elbows and
wrists throughout. closer to your shoulder. wrists throughout.

MOVEMENT BY DAVID 08
 SPINAL MOBILITY PROGRAM: WEEK 2
DAY 1 DAY 2 DAY 3

Seated Twist Wall Back Bend Walkdown Active Twist Hold

Description Sets 2 TIme 30 sec. Description Sets 2 Reps 10 Description Sets 1 Time 30 sec.
Sit with on the ground with you legs crossed. Twist Stand facing away wall and gently arch your back to Sit with on the ground with you legs crossed. Twist
your torso to the side, using your arm for leverage - place your hands on the wall behind you. Walk them your torso to the side and hold yourself in that
this is a passive stretch. Hold the twist, then switch down as far as you are able to. position (without using arms for leverage) - this is an
sides to release tension in the back and spine. active stretch.

Cat-Cow Roll Down Lateral Stretch

Description Sets 2 Reps 10 Description Sets 1 Reps 5 Description Sets 1 Time 30 sec.
Get on hands and knees, arch your back up like a cat Stand with your feet hip-width apart and slowly roll Stand with feet hip-width apart or sit, and reach one
with your head facing down, and then arch it down your upper body forward, one vertebra at a time, arm overhead. Lean over in the direction of your
like a cow. Flow smoothly from one position to the until your hands touch the ground or as far as you arm to feel the stretch in your side.
other. can comfortably go then slowly back up.

Basic Back Lift Wall Chest Stretch Cat

Description Sets 2 Reps 10 Description Sets 1 Time 30 sec. Description Sets 2 Time 30 sec.
Lie face down, hands next to shoulders or under Stand next to a wall and place your forearm against Get on hands and knees then arch your back up like
your head, and lift upper body off the ground. is while keeping oyur arm straight. Gently lean a cat with your head facing down.
Lower back down and repeat. forward to stretch your chest.

Lateral Neck Stretch Wall Angels Cow

Description Sets 1 Time 30 sec. Description Sets 1 Reps 10 Description Sets 2 Time 30 sec.
Stand or sit with a straight back, tilt your head to Stand against a wall, bend elbows at 90 degrees, Get on hands and knees then arch your back down
one side, bringing your ear towards your shoulder. and slowly slide them up and down the wall. like a cow with your head looking straight.
You can use your hands to gently pull your head Maintain contact with the wall throughout to engage
closer to your shoulder. shoulder and upper back muscles.

MOVEMENT BY DAVID 09
 SPINAL MOBILITY PROGRAM: WEEK 3
DAY 1 DAY 2 DAY 3

Wall Back Bend Walkdown Active Twist Hold Chair or Wall Extension
Description Sets 2 Reps 10 Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec.
Stand facing away wall and gently arch your back to Sit with on the ground with you legs crossed. Twist Sit on a chair, place hands on the backrest, and
place your hands on the wall behind you. Walk them your torso to the side and hold yourself in that gently arch your upper back to push your chest
down as far as you are able to. position (without using arms for leverage) - this is an forward. Hold for a few seconds to stretch the front
active stretch. of the body.

Roll Down Lateral Stretch Sit & Reach

Description Sets 2 Reps 5 Description Sets 2 Time 30 sec. Description Sets 1 Time 30 sec.
Stand with your feet hip-width apart and slowly roll Stand with feet hip-width apart or sit, and reach one Sit on the ground with your legs extended straight in
your upper body forward, one vertebra at a time, arm overhead. Lean over in the direction of your front of you. Reach both hands forward, trying to
until your hands touch the ground or as far as you arm to feel the stretch in your side. reach past your toes or as far as you can go. Hold
can comfortably go then slowly back up. this position to feel the stretch.

Wall Chest Stretch Cat Shoulder External Rotation

Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec. Description Sets 1 Time 30 sec.
Stand next to a wall and place your forearm against Get on hands and knees then arch your back up like Sit with straight back then hold a broomstick behind
is while keeping oyur arm straight. Gently lean a cat with your head facing down. your shoulder. Grab the back of the broomstick with
forward to stretch your chest. your hand so that your arm is now wrapped around
it. Gently pull the broomstick up from the bottom.

Wall Angels Cow Wall Angels

Description Sets 1 Reps 10 Description Sets 2 Time 30 sec. Description Sets 1 Reps 10
Stand against a wall, bend elbows at 90 degrees, Get on hands and knees then arch your back down Stand against a wall, bend elbows at 90 degrees,
and slowly slide them up and down the wall. like a cow with your head looking straight. and slowly slide them up and down the wall.
Maintain contact with the wall especially elbows and Maintain contact with the wall especially elbows and
wrists throughout. wrists throughout.

MOVEMENT BY DAVID 10
 SPINAL MOBILITY PROGRAM: WEEK 4
DAY 1 DAY 2 DAY 3
Thread the Needle Chair or Wall Extension Thread the Needle
Description Sets 1 TIme 30 sec. Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec.
Start on hands and knees, reach one arm under Sit on a chair, place hands on the backrest, and Start on hands and knees, reach one arm under
your body and across the ground, resting your gently arch your upper back to push your chest your body and across the ground, resting your
shoulder and ear on the ground. Hold this position. forward. Hold for a few seconds to stretch the front shoulder and ear on the ground. Hold this position.
of the body.

Lunging Lateral Stretch Sit & Reach Lunging Lateral Stretch

Description Sets 1 Time 30 sec. Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec.
Step into a lunge position, reach one arm overhead, Sit on the ground with your legs extended straight in Step into a lunge position, reach one arm overhead,
and lean over in the direction of your arm to feel the front of you. Reach both hands forward, trying to and lean over in the direction of your arm to feel the
stretch in your side and hip. reach past your toes or as far as you can go. Hold stretch in your side and hip.
this position to feel the stretch.

Shoulder Internal Rotation Shoulder External Rotation Shoulder Internal Rotation

Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec.
Stand with your back straight and your hand on Sit with straight back then hold a broomstick behind Stand with your back straight and your hand on
your hip. Place your other hand on your elbow and your shoulder. Grab the back of the broomstick with your hip. Place your other hand on your elbow and
gently pull it forward to rotate your shoulder your hand so that your arm is now wrapped around gently pull it forward to rotate your shoulder
inward. it. Gently pull the broomstick up from the bottom. inward.

Cat-Cow Wall Angels Cat-Cow

Description Sets 1 Reps 5 Description Sets 1 Reps 10 Description Sets 1 Reps 5
Get on hands and knees, arch your back up like a cat Stand against a wall, bend elbows at 90 degrees, Get on hands and knees, arch your back up like a cat
with your head facing down, and then arch it down and slowly slide them up and down the wall. with your head facing down, and then arch it down
like a cow. Flow smoothly from one position to the Maintain contact with the wall especially elbows and like a cow. Flow smoothly from one position to the
other. wrists throughout. other.

MOVEMENT BY DAVID 11
MY
PHILOSOPHY
TO FLEXIBILITY
YOU MADE IT!
Well done, you've made it to the end of the guide!

Your spine should be feeling limber and ready for action!

Prioritizing spinal mobility and good posture is essential
for moving with ease and preventing unwanted strains.
After all, our spine and posture play a central role in
virtually everything we do, from daily tasks like sitting to
more intensive activities like exercising or carrying loads.
This underscores the significance of incorporating
mobility exercises into your regular routine.

But let's not forget the most important thing here, which
is that you took a positive step towards improving your
health and wellbeing. And for that, I want to say a big
THANK YOU! Your commitment and trust mean
everything to me, and I'm honored to have been your
flexibility coach throughout this journey.

So keep up the good work, and remember to always

prioritize your physical and mental health.

Stay Flexy!

MOVEMENT BY DAVID 12
FREQUENTLY ASKED QUESTIONS
WHAT DOES STATIC, DYNAMIC, ACTIVE AND PASSIVE STRETCHING MEAN?
The terms "static" and "dynamic" describe the presence or absence of movement
during stretching. "Dynamic" stretching involves actively moving through a range of
motion, while "static" stretching entails holding a position without movement. On the
other hand, "passive" and "active" stretching pertain to the level of muscle
engagement. In "passive" stretching, the muscle being stretched is relaxed as much
as possible, whereas in "active" stretching, you engage the muscle to its safe limit

CAN I MODIFY THE PROGRAM IF I HAVE PRE-EXISTING SPINAL ISSUES?

Absolutely! If you have pre-existing spinal issues or limitations, it's important to
consult with a healthcare professional or a qualified instructor. They can provide you
with modifications and exercises tailored to your specific needs and ensure a safe and
effective practice

CAN I COMBINE THE SPINAL MOBILITY EXERCISES WITH OTHER FORMS OF EXERCISE?
Yes, you can combine the spinal mobility exercises with other forms of exercise.
However, it's essential to prioritize proper form and avoid overexertion. If you're unsure
about incorporating the exercises into your existing routine, it's advisable to consult a
fitness professional for guidance.

IS IT NORMAL TO FEEL DISCOMFORT DURING THE STRETCHES?

Some discomfort or mild tension may be normal, especially if you have limited
mobility. However, the stretches should never be painful. It's important to listen to
your body, modify the stretches if needed, and avoid pushing beyond your limits

IS A WARM-UP NECESSARY?
Yes, warm-up is essential. It reduces the risk of injury and increases the effectiveness
of each session by preparing the body for the exercises ahead. This routine would also
Authors Name
be great to add in after a workout becuase your body will already be ready to go!

13 MOVEMENT BY DAVID
FREQUENTLY ASKED QUESTIONS
WHAT DO I DO IF I MISS A DAY IN THE ROUTINE?
Missing a day is completely fine! The program does not require specific days to be
assigned for stretching. As long as you complete the recommended three days of
stretching within a week, you have flexibility in choosing which days to perform the
routine. Consistency is key, so if you miss a day, simply continue with the program on
the following day

HOW LONG SHOULD I CONTINUE THE PROGRAM AFTER THE INITIAL FOUR WEEKS?
It is recommended to continue the program beyond the initial four weeks. While the
first four weeks primarily involve neural adaptations, it takes time for these gains to
become more permanent. Consistency and ongoing practice are crucial to solidify
and maintain your improved shoulder mobility.

"LIMITING BELIEFS ARE

PRETTY MUCH JUST AN
ADULT THING. SO, START
ACTING LIKE A KID AGAIN
AND MOVE!" -David

14 MOVEMENT BY DAVID
CONTACT PAGE
You've reached the contact page, with all the way to connect with
me. Whether you have questions, feedback, or simply want to share
your experiences, I'm here to listen and support you on your journey
to improved mobility.

I look forward to engaging with you. Together, we can continue to

unlock the incredible potential of mobility and flexibility!

David Thurin
@MOVEMENTBYDAVID

WWW.STAYFLEXY.CO

[email protected]
 Check Out My Joint Health Supplement!

Flexy Joints
What Is Flexy Joints?
After a year of passionate development, I'm proud to introduce Flexy Joints -
a potent, all-in-one joint health solution.

Made with a carefully crafted blend of natural ingredients, Flexy Joints was
designed to support joint mobility, reduce inflammation, and promote
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16 MOVEMENT BY DAVID
DISCLAIMER
David Thurin is not a doctor or registered dietitian. The contents of this document
should not be taken as medical advice. It is not intended to diagnose, treat, cure,
or prevent any health problem - nor is it intended to replace the advice of a
physician. Always consult your physician or qualified health professional on any
matters regarding your health. Use of the information in this program is strictly at
your own risk. David Thurin and/or MBD will not assume any liability for any direct
or indirect losses or damages that may result including, but not limited to,
economic loss, injury, illness or death.

All documents included or exchanged between David Thurin and the Client are
the intellectual property of MBD and are not to be copied, sold or redistributed
without my written consent.
 MOVEMENT BY DAVID

TOTAL HIP
MOBILITY 2.0
The beginner's guide to building
complete hip mobility and flexibility.

Stay flexy
WELCOME!

The Guide to Improved Flexibility and

Mobility!
Welcome to the world of enhanced hip mobility! I want to extend a
heartfelt thank you for downloading my ebook. You've taken an
exciting step towards unlocking the incredible potential of your hips.

Get ready to embark on a transformative journey that will

empower you with flexibility, mobility, and a deeper understanding
of your body. In this ebook, you'll find a lot of knowledge, carefully
curated exercises, and expert guidance to help you improve your
hip mobility in just four weeks.

From understanding the benefits of mobility to mastering the art of

stretching, this comprehensive guide has it all. I've poured my
passion and expertise into creating a program that will not only
strengthen your body but also grant you confidence. So, let's dive
in and begin this adventure together.
TABLE
OF CONTENTS
04 MY JOURNEY TO MASTERY

05 WHY YOU NEED THIS ROUTINE

06 THE TRUE BENEFITS OF MOBILITY EXPLAINED

07 THE IDEAL WARM UP

08 MY COMPLETE HIP MOBILITY PROGRAM

12 MY PHILOSOPHY TO FLEXIBILITY

13 FREQUENTLY ASKED QUESTIONS

15 CONTACT INFO: ASK ME ANYTHING

16 DISCLAIMER
MY JOURNEY TO MASTERY
Hey there!

I'm David Thurin, a certified Pilates instructor and mobility specialist here to help you
unlock the power of mobility and flexibility.

Discovering the game-changing effects of flexibility training in my twenties sparked

my passion for mobility. I realized that having healthy mobility makes everyday life so
much easier. Your joints and muscles are in action daily, and when they're in great
shape, everything flows seamlessly. But the best part? It's a skill you can work on at
any age, with mind-blowing benefits.

With years of experience guiding people on their journey to better movement, I've
witnessed the incredible benefits firsthand. This is what drives me - seeing lives
transformed through mobility and flexibility. Prioritizing joint and muscle health opens
the door to a happier, more fulfilling life. No matter your age, the benefits are within
reach.

I take a supportive and adaptable approach in my teaching. I understand that

everyone starts from a different point, so I tailor my information to help those at all
different points in their journey. With innovative techniques and a deep knowledge of
Flexibility, I'll help you make steady progress on your mobility journey.

As we embark on this journey together, remember that I'm not just a coach—I'm here
to support you, cheer you on, and be your partner. Let's make this a fun and exciting
experience.

04 MOVEMENT BY DAVID
WHY YOU NEED THIS ROUTINE
THE BENEFITS OF HIP MOBILITY

Your hips are among the most important joints in your body, acting as the cornerstone
for numerous daily activities and physical movements. Nurturing your hip mobility is an
investment in your long-term physical health and vitality.

With enhanced hip mobility, you'll unlock potential you never knew existed - from
conquering challenging movements like squats or just making everyday movements
effortlessly smooth. So, let's embark on this transformative journey! I've carefully curated
the next four weeks with guidance, effective techniques, and empowering motivation to
significantly elevate your hip mobility. Your path to better movement starts here. Let's
make this happen!

RESULTS YOU CAN EXPECT

1. Improvement in lower back pain/discomfort

2. Better balance and stability

3. increase functional movements (think standing and sitting)

4. Increased range of motion

5. Boosted confidence

05 MOVEMENT BY DAVID
 THE TRUE BENEFITS OF MOBILITY
EXPLAINED
THE IMPORTANCE OF TRAINING FOR MOBILITY

PHYSICAL WELL-BEING
Improved flexibility and mobility contribute to joint health by reducing stiffness and
increasing the range of motion, allowing for better overall movement and
functionality. Enhanced muscle flexibility and strength achieved through flexibility
training promotes better posture, muscular balance, and overall physical resilience.
This improves functional movements in daily life by allowing for greater ease and
efficiency in performing tasks such as bending, reaching, and lifting, ultimately
enhancing overall functionality and independence

REDUCED MUSCLE TENSION AND STRESS

Flexibility and mobility practices release muscle tension, relieve stress, and promote
relaxation by stretching and lengthening tight muscles, which can have a calming
effect on the body and mind, reducing overall muscular tension and stress levels.
This also contributes to emotional well-being by reducing stress levels,, releasing
endorphins, improving mood, and boosting self-confidence through a sense of
physical accomplishment and mastery.

ENHANCED BODY AWARENESS AND MINDFULLNESS

Flexibility and mobility practices cultivate body awareness and mindfulness by
encouraging individuals to pay attention to their body's sensations, promoting a
deeper connection between the mind and body, and fostering an increased sense of
self-awareness.

LONGEVITY AND AGEING WELL ENHANCED PERFORMANCE

Flexibility and mobility practices Flexibility and mobility offer
support healthy aging and physical advantages in performance
function by maintaining joint health, enhancement by increasing agility,
reducing the risk of age-related allowing for a greater range of motion,
stiffness and mobility limitations, and improving balance and coordination,
promoting an active and independent and optimizing athletic abilities,
lifestyle as you age leading to improved sports and
fitness performance.

06 MOVEMENT BY DAVID
THE IDEAL WARM UP
When it comes to stretching, warming up is key. And while it can be tempting to dive right
into your stretching routine, taking a few minutes to warm up first can make a big
difference in your performance and results.

The movements below help to increase blood flow to your hip joint and help to loosen uo
the surrounding muscles, making it easier and more comfortable to perform your
stretching routine.

WARM UP CHECKLIST

MOVEMENT TO COMPLETE (2 sets each) COMPLETED?

30 second Jog in place

10-15 reps. Hip circles

10-15 reps. Leg swings (forward & backward)

10-15 reps. Leg swings (left & right)

So don't skip the warm-up! Taking just a few minutes to get your body ready for your
stretching routine can help you to perform better and achieve better results. And with
your hipss feeling loose, limber, and ready to go, you'll be able to take on any challenge
that comes your way!

MOVEMENT BY DAVID 07
 HIP MOBILITY PROGRAM: WEEK 1
DAY 1 DAY 2 DAY 3

Single Leg RDL Standing Hamstring Kick Single Leg RDL

Description Sets 1 Reps 10 Description Sets 1 Reps 15 Description Sets 1 Reps 10
Stand with your feet hip-width apart, shift your Stand with your feet hip-width apart and extend one Stand with your feet hip-width apart, shift your
weight onto one leg and slightly bend the other. arm in front of you. Swing that leg up in front of you weight onto one leg and slightly bend the other.
Keep your back straight while hinging at your hips. and back down while keeping your leg as straight as Keep your back straight while hinging at your hips.
Use your hamstring to pull yourself back up. possible and your toes pointed up. Use your hamstring to pull yourself back up.

Deep Split Squat Wide Squats (Body Weight) Deep Split Squat
Description Sets 1 Reps 10 Description Sets 1 Reps 20 Description Sets 1 Reps 10
Assume a lunge position with one leg forward and Stand with feet wider than shoulder-width apart, Assume a lunge position with one leg forward and
the other backward. Lower your body down and toes pointed slightly outward. Lower into a deep the other backward. Lower your body down and
lean forward. Push back up to the starting position squat position, keeping your back straight and chest lean forward. Push back up to the starting position
and switch legs up. Stand back up to the starting position and switch legs

Pancake Stretch Runners Lunge Pancake Stretch

Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec.
Sit on the ground and open your legs as wide as Step one leg forward into a lunge position, keeping Sit on the ground and open your legs as wide as
possible into a straddle position. Lean forward at the back leg extended and the knee off the ground. possible into a straddle position. Lean forward at
your hips, trying to reach as far as you can in front Sink your hips down and forward to stretch the hip your hips, trying to reach as far as you can in front
of you. Keep your back straight and chest open flexors. Switch legs and repeat of you. Keep your back straight and chest open

Modified Pigeon Stretch Butterfly Stretch Modified Pigeon Stretch

Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec.
FSIt on the ground with one knee bent in front of Sit with the soles of your feet together and your FSIt on the ground with one knee bent in front of
you and the other leg behind you slightly bent. Lean knees out to the sides. Hold your feet and bring you and the other leg behind you slightly bent. Lean
into the front knee lowering your upper body them as close to you as you can. Gently press your into the front knee lowering your upper body
toward the ground. knees toward the ground toward the ground.

MOVEMENT BY DAVID 08
 HIP MOBILITY PROGRAM: WEEK 2
DAY 1 DAY 2 DAY 3

Standing Hamstring Kick 90/90 Hip Switch Elephant Walks

Description Sets 1 Reps 15 Description Sets 1 Reps 10 Description Sets 1 Reps 30
Stand with your feet hip-width apart and extend one Sit with one leg bent in front and the other bent Hinge at your hips until you feel a stretch behind
arm in front of you. Swing that leg up in front of you behind you. Rotate your hips to switch the position your knees. Bend one leg while the other is straight
and back down while keeping your leg as straight as of your legs, keeping both knees at 90-degree angles then fluidly bend the other knee while straightening
possible and your toes pointed up. while switching sides. the first knee.

Wide Squats (Body Weight)) Standing Pancake Couch Stretch

Description Sets 1 Reps 20 Description Sets 2 TIme 30 sec. Description Sets 1 TIme 30 sec.
Stand with feet wider than shoulder-width apart, Stand and open your legs as wide as possible into a Kneel on the ground facing away from a wall, place
toes pointed slightly outward. Lower into a deep straddle position. Then bend at the hips , pushing one foot against the wall with the knee bent at 90
squat position, keeping your back straight and chest them back while keeping your back straight. degrees. Tuck your pelvis and lean slightly forward
up. Stand back up to the starting position with your body upright to stretch the hip flexor.

Runners Lunge Figure Four Stretch Seated Hamstring Stretch

Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec.
Step one leg forward into a lunge position, keeping Sit on the ground with one leg bent and the other Sit on the ground with one leg straight out in front
the back leg extended and the knee off the ground. ankle crossed over the opposite knee. Gently pull of you and the other leg bent in toward you. Reach
Sink your hips down and forward to stretch the hip the leg underneath toward you or press down on forward with both hands, trying to touch the toes of
flexors. Switch legs and repeat the top knee to stretch the hip and glutes. your straight leg.

Butterfly Stretch Hip Flexor Stretch Cobra

Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec.
Sit with the soles of your feet together and your Kneel on one knee with the other leg bent at 90 Lie face down on the ground, place hands under
knees out to the sides. Hold your feet and bring degrees in front. Push your hips forward to stretch shoulders in a plank position. Lift your upper body
them as close to you as you can. Gently press your the front of the hip and thigh. off the ground, arching your back
knees toward the ground

MOVEMENT BY DAVID 09
 HIP MOBILITY PROGRAM: WEEK 3
DAY 1 DAY 2 DAY 3

90/90 Hip Switch Elephant Walks Duck Walks

Description Sets 1 Reps 10 Description Sets 1 Reps 30 Description Sets 1 Time 60 sec.
Sit with one leg bent in front and the other bent Hinge at your hips until you feel a stretch behind Get into a deep squat position and walk forward,
behind you. Rotate your hips to switch the position your knees. Bend one leg while the other is straight staying low to the ground to stretch the hips and
of your legs, keeping both knees at 90-degree angles then fluidly bend the other knee while straightening improve mobility
while switching sides. the first knee.

Standing Pancake Couch Stretch Standing Pancake Good Morning

Description Sets 2 TIme 30 sec. Description Sets 1 Time 30 sec. Description Sets 1 Reps 10
Stand and open your legs as wide as possible into a Kneel on the ground facing away from a wall, place Stand with your feet wider than shoulder-width
straddle position. Then bend at the hips , pushing one foot against the wall with the knee bent at 90 apart and toes pointed slightly outward. Hinge at
them back while keeping your back straight. degrees. Tuck your pelvis and lean slightly forward your hips and lower your upper body towards the
with your body upright to stretch the hip flexor. ground, keeping your back straight and chest open

Figure Four Stretch Seated Hamstring Stretch 90/90 Extensions

Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec. Description Sets 1 Reps 10
Sit on the ground with one leg bent and the other Sit on the ground with one leg straight out in front Sit with one leg bent in front and the other bent
ankle crossed over the opposite knee. Gently pull of you and the other leg bent in toward you. Reach behind you. Lift your body off the ground while
the leg underneath toward you or press down on forward with both hands, trying to touch the toes of keeping your knees on the ground then lower back
the top knee to stretch the hip and glutes. your straight leg. down.

Hip Flexor Stretch Cobra Wall Deep Squat

Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec.
Kneel on one knee with the other leg bent at 90 Lie face down on the ground, place hands under Stand with your back against a wall and lower into a
degrees in front. Push your hips forward to stretch shoulders in a plank position. Lift your upper body deep squat position. Use the wall for support and
the front of the hip and thigh. Switch legs and off the ground, arching your back gently push your knees away from your body.
repeat.

MOVEMENT BY DAVID 10
 HIP MOBILITY PROGRAM: WEEK 4
DAY 1 DAY 2 DAY 3
Cossack Squat Duck Walks Cossack Squat
Description Sets 1 Reps 8 Description Sets 1 Time 60 sec. Description Sets 1 Reps 8
Stand with feet wider than shoulder-width apart, Get into a deep squat position and walk forward, Stand with feet wider than shoulder-width apart,
shift your weight to one side lowering into a squat staying low to the ground to stretch the hips. shift your weight to one side lowering into a squat
while keeping the other leg straight. In one motion, while keeping the other leg straight. In one motion,
return to starting position and switch sides return to starting position and switch sides

Hip Circles Standing Pancake Good Morning Hip Circles

Description Sets 1 Reps 10 Description Sets 1 Reps 10 Description Sets 1 Reps 10
Stand with feet hip-width apart and make circular Stand with your feet wider than shoulder-width Stand with feet hip-width apart and make circular
motions with your hips, going clockwise and then apart and toes pointed slightly outward. Hinge at motions with your hips, going clockwise and then
counterclockwise. Gradually increase the size of the your hips and lower your upper body towards the counterclockwise. Gradually increase the size of the
circles. ground, keeping your back straight and chest open circles.

Modified Horse Stance Stretch 90/90 Extensions Modified Horse Stance Stretch
Description Sets 2 Time 30 sec. Description Sets 1 Reps 10 Description Sets 2 Time 30 sec.
Stand with feet wider than shoulder-width apart, Sit with one leg bent in front and the other bent Stand with feet wider than shoulder-width apart,
toes pointed outward. Lower into a wide squat behind you. Lift your body off the ground while toes pointed outward. Lower into a wide squat
position, keeping your back straight while pushing keeping your knees on the ground then lower back position, keeping your back straight while pushing
your knees out. down. your knees out.

Flat Back Hamstring Stretch Deep Wall Squat Flat Back Hamstring Stretch
Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec.
Stand with feet together, hinge at the hips, and Stand with your back against a wall and lower into a Stand with your feet shoulder-width apart and place
reach forward along your legs to stretch the deep squat position. Use the wall for support and your hands on your hips. Hinge at your hips and
hamstrings. Keep your back straight and chest open gently push your knees away from your body. lower your upper body towards the ground while
keeping your back and legs straight.

MOVEMENT BY DAVID 11
MY
PHILOSOPHY
TO FLEXIBILITY
YOU MADE IT!
Well done, you've made it to the end of the guide!

Your hips should be feeling great and ready to move!

Focusing on hip mobility is key to moving more easily,
easing tightness, and keeping injuries at bay. After all, our
hips are involved in so many things we do, from everyday
tasks like walking and getting up from a chair, to activities
like dancing or playing sports. That's why it's so important
to make mobility exercises a regular part of your routine
to keep your hips happy and healthy.

But let's not forget the most important thing here, which
is that you took a positive step towards improving your
health and wellbeing. And for that, I want to say a big
THANK YOU! Your commitment and trust mean
everything to me, and I'm honored to have been your
flexibility coach throughout this journey.

So keep up the good work, and remember to always

prioritize your physical and mental health.

Stay Flexy!

MOVEMENT BY DAVID 12
FREQUENTLY ASKED QUESTIONS
WHAT DOES STATIC, DYNAMIC, ACTIVE AND PASSIVE STRETCHING MEAN?
The terms "static" and "dynamic" describe the presence or absence of movement
during stretching. "Dynamic" stretching involves actively moving through a range of
motion, while "static" stretching entails holding a position without movement. On the
other hand, "passive" and "active" stretching pertain to the level of muscle
engagement. In "passive" stretching, the muscle being stretched is relaxed as much
as possible, whereas in "active" stretching, you engage the muscle to its safe limit

CAN I MODIFY THE PROGRAM IF I HAVE PRE-EXISTING HIP ISSUES?

Absolutely! If you have pre-existing hip issues or limitations, it's important to consult
with a healthcare professional or a qualified instructor. They can provide you with
modifications and exercises tailored to your specific needs and ensure a safe and
effective practice

CAN I COMBINE THE HIP MOBILITY EXERCISES WITH OTHER FORMS OF EXERCISE?
Yes, you can combine the hip mobility exercises with other forms of exercise. However,
it's essential to prioritize proper form and avoid overexertion. If you're unsure about
incorporating the exercises into your existing routine, it's advisable to consult a fitness
professional for guidance.

IS IT NORMAL TO FEEL DISCOMFORT DURING THE STRETCHES?

Some discomfort or mild tension may be normal, especially if you have limited
mobility. However, the stretches should never be painful. It's important to listen to
your body, modify the stretches if needed, and avoid pushing beyond your limits

IS A WARM-UP NECESSARY?
Yes, warm-up is essential. It reduces the risk of injury and increases the effectiveness
of each session by preparing the body for the exercises ahead. This routine would also
Authors Name
be great to add in after a workout becuase your body will already be ready to go!

13 MOVEMENT BY DAVID
FREQUENTLY ASKED QUESTIONS
WHAT DO I DO IF I MISS A DAY IN THE ROUTINE?
Missing a day is completely fine! The program does not require specific days to be
assigned for stretching. As long as you complete the recommended three days of
stretching within a week, you have flexibility in choosing which days to perform the
routine. Consistency is key, so if you miss a day, simply continue with the program on
the following day

HOW LONG SHOULD I CONTINUE THE PROGRAM AFTER THE INITIAL FOUR WEEKS?
It is recommended to continue the program beyond the initial four weeks. While the
first four weeks primarily involve neural adaptations, it takes time for these gains to
become more permanent. Consistency and ongoing practice are crucial to solidify
and maintain your improved shoulder mobility.

"LIMITING BELIEFS ARE

PRETTY MUCH JUST AN
ADULT THING. SO, START
ACTING LIKE A KID AGAIN
AND MOVE!" -David

14 MOVEMENT BY DAVID
CONTACT PAGE
You've reached the contact page, with all the way to connect with
me. Whether you have questions, feedback, or simply want to share
your experiences, I'm here to listen and support you on your journey
to improved mobility.

I look forward to engaging with you. Together, we can continue to

unlock the incredible potential of mobility and flexibility!

David Thurin
@MOVEMENTBYDAVID

WWW.STAYFLEXY.CO

[email protected]
 Check Out My Joint Health Supplement!

Flexy Joints
What Is Flexy Joints?
After a year of passionate development, I'm proud to introduce Flexy Joints -
a potent, all-in-one joint health solution.

Made with a carefully crafted blend of natural ingredients, Flexy Joints was
designed to support joint mobility, reduce inflammation, and promote
overall joint health.†

What Makes Flexy Joints Effective? The Best Tasting Joint Health
Supplement
Glucosamine Boswellia
+ +
Chondroitin MSM

Vitamin D3 Cissus Quad.

+ +
Vitamin K2 Hyaluronic Acid

Flexy Joints combines a comprehensive blend of

potent, research-supported ingredients dedicated to
complete joint health.

Our synergistic formula maximizes the effectiveness

of these ingredients, providing a powerful solution
for joint care.

Check out the official taste test and get an exclusive offer
below!

As always, Stay Flexy!

Click here!

UNLOCK 20% DISCOUNT!

(Automatically applied at checkout)

16 MOVEMENT BY DAVID
DISCLAIMER
David Thurin is not a doctor or registered dietitian. The contents of this document
should not be taken as medical advice. It is not intended to diagnose, treat, cure,
or prevent any health problem - nor is it intended to replace the advice of a
physician. Always consult your physician or qualified health professional on any
matters regarding your health. Use of the information in this program is strictly at
your own risk. David Thurin and/or MBD will not assume any liability for any direct
or indirect losses or damages that may result including, but not limited to,
economic loss, injury, illness or death.

All documents included or exchanged between David Thurin and the Client are
the intellectual property of MBD and are not to be copied, sold or redistributed
without my written consent.
 MOVEMENT BY DAVID

TOTAL HAMSTRING
MOBILITY 2.0
The beginner's guide to building
complete hamstring mobility and
flexibility.

Stay flexy
WELCOME!

The Guide to Improved Flexibility and

Mobility!
Welcome to the world of enhanced hamstring mobility! I want to
extend a heartfelt thank you for downloading my ebook. You've
taken an exciting step towards unlocking the incredible potential of
your hamstrings.

Get ready to embark on a transformative journey that will

empower you with flexibility, mobility, and a deeper understanding
of your body. In this ebook, you'll find a lot of knowledge, carefully
curated exercises, and expert guidance to help you improve your
hamstring mobility in just four weeks.

From understanding the benefits of flexibility to mastering the art of

stretching, this comprehensive guide has it all. I've poured my
passion and expertise into creating a program that will not only
strengthen your body but also grant you confidence. So, let's dive
in and begin this adventure together.
TABLE
OF CONTENTS
04 MY JOURNEY TO MASTERY

05 WHY YOU NEED THIS ROUTINE

06 THE TRUE BENEFITS OF MOBILITY EXPLAINED

07 THE IDEAL WARM UP

08 MY COMPLETE HAMSTRING PROGRAM

12 MY PHILOSOPHY TO FLEXIBILITY

13 FREQUENTLY ASKED QUESTIONS

15 CONTACT INFO: ASK ME ANYTHING

16 DISCLAIMER
MY JOURNEY TO MASTERY
Hey there!

I'm David Thurin, a certified Pilates instructor and mobility specialist here to help you
unlock the power of mobility and flexibility.

Discovering the game-changing effects of flexibility training in my twenties sparked

my passion for mobility. I realized that having healthy mobility makes everyday life so
much easier. Your joints and muscles are in action daily, and when they're in great
shape, everything flows seamlessly. But the best part? It's a skill you can work on at
any age, with mind-blowing benefits.

With years of experience guiding people on their journey to better movement, I've
witnessed the incredible benefits firsthand. This is what drives me - seeing lives
transformed through mobility and flexibility. Prioritizing joint and muscle health opens
the door to a happier, more fulfilling life. No matter your age, the benefits are within
reach.

I take a supportive and adaptable approach in my teaching. I understand that

everyone starts from a different point, so I tailor my information to help those at all
different points in their journey. With innovative techniques and a deep knowledge of
Flexibility, I'll help you make steady progress on your mobility journey.

As we embark on this journey together, remember that I'm not just a coach—I'm here
to support you, cheer you on, and be your partner. Let's make this a fun and exciting
experience.

04 MOVEMENT BY DAVID
WHY YOU NEED THIS ROUTINE
THE BENEFITS OF HAMSTRING MOBILITY

Your hamstrings are among the most critical muscle groups in your body, contributing to
many everyday activities and physical movements. They are pivotal for maintaining
balance, facilitating proper posture, and enhancing athletic performance. Embracing the
challenge to improve your hamstring flexibility is a commitment to your long-term
physical health and mobility.

With greater hamstring flexibility, you'll unlock amazing capabilities. So, let's embark on
this journey together! I've designed the next four weeks with guidance, proven
techniques, and ample motivation to significantly boost your hamstring flexibility.
Remember, the journey of a thousand miles begins with a single step, and this is yours!

RESULTS YOU CAN EXPECT

1. improved posture and alignment

2. Better balance and stability

3. increase mobility in daily life

4. Reduced risk of injury/discomfort

5. Boosted confidence

05 MOVEMENT BY DAVID
 THE TRUE BENEFITS OF MOBILITY
EXPLAINED
THE IMPORTANCE OF TRAINING FOR MOBILITY

PHYSICAL WELL-BEING
Improved flexibility and mobility contribute to joint health by reducing stiffness and
increasing the range of motion, allowing for better overall movement and
functionality. Enhanced muscle flexibility and strength achieved through flexibility
training promotes better posture, muscular balance, and overall physical resilience.
This improves functional movements in daily life by allowing for greater ease and
efficiency in performing tasks such as bending, reaching, and lifting, ultimately
enhancing overall functionality and independence

REDUCED MUSCLE TENSION AND STRESS

Flexibility and mobility practices release muscle tension, relieve stress, and promote
relaxation by stretching and lengthening tight muscles, which can have a calming
effect on the body and mind, reducing overall muscular tension and stress levels.
This also contributes to emotional well-being by reducing stress levels,, releasing
endorphins, improving mood, and boosting self-confidence through a sense of
physical accomplishment and mastery.

ENHANCED BODY AWARENESS AND MINDFULLNESS

Flexibility and mobility practices cultivate body awareness and mindfulness by
encouraging individuals to pay attention to their body's sensations, promoting a
deeper connection between the mind and body, and fostering an increased sense of
self-awareness.

LONGEVITY AND AGEING WELL ENHANCED PERFORMANCE

Flexibility and mobility practices Flexibility and mobility offer
support healthy aging and physical advantages in performance
function by maintaining joint health, enhancement by increasing agility,
reducing the risk of age-related allowing for a greater range of motion,
stiffness and mobility limitations, and improving balance and coordination,
promoting an active and independent and optimizing athletic abilities,
lifestyle as you age leading to improved sports and
fitness performance.

06 MOVEMENT BY DAVID
THE IDEAL WARM UP
When it comes to stretching, warming up is key. And while it can be tempting to dive right
into your stretching routine, taking a few minutes to warm up first can make a big
difference in your performance and results.

The movements below help to increase blood flow to your hamstrings and help to
loosen up your hips and knee joints, making it easier and more comfortable to perform
your stretching routine.

WARM UP CHECKLIST

MOVEMENT TO COMPLETE (2 sets each) COMPLETED?

10-15 reps. Walking lunges

10-15 reps. Leg swings

10-15 reps. High knees

30 second Jog in place

So don't skip the warm-up! Taking just a few minutes to get your body ready for your
stretching routine can help you to perform better and achieve better results. And with
your hamstrings feeling loose, limber, and ready to go, you'll be able to take on any
challenge that comes your way!

MOVEMENT BY DAVID 07
 HAMSTRING MOBILITY PROGRAM: WEEK 1
DAY 1 DAY 2 DAY 3

Hamstring Kicks Elephant Walks Hamstring Kicks

Description Sets 1 Reps 15 Description Sets 1 Reps 30 Description Sets 1 Reps 15
Stand with your feet hip-width apart and extend one Hinge at your hips until you feel a stretch behind Stand with your feet hip-width apart and extend one
arm in front of you. Swing that leg up in front of you your knees. Bend one leg while the other is straight arm in front of you. Swing that leg up in front of you
and back down while keeping your leg as straight as then fluidly bend the other knee while straightening and back down while keeping your leg as straight as
possible and your toes pointed up. Repeat with the the first knee. possible and your toes pointed up. Repeat with the
other leg. other leg.

Single Leg RDL Good Morning Single Leg RDL

Description Sets 1 Reps 10 Description Sets 1 Reps 10 Description Sets 1 Reps 10
Stand with your feet hip-width apart, shift your Stand with your feet more than shoulder-width Stand with your feet hip-width apart, shift your
weight onto one leg and slightly bend the other. apart (wider stance) and place your hands on your weight onto one leg and slightly bend the other.
Keep your back straight while hinging at your hips. hips. Hinge at your hips and lower your upper body Keep your back straight while hinging at your hips.
Use your hamstring to pull yourself back up. towards the ground while keeping your back Use your hamstring to pull yourself back up.
straight then come back up.

Toe Touch Single Leg Hamstring Stretch Toe Touch

Description Sets 2 Time Description Sets Time Description Sets 2 Time 30 sec.
Stand with your feet closer together. Hinge at30 sec.
your Sit on the ground with one leg2straight out in30
front
sec. Stand with your feet closer together. Hinge at your
hips and lower your upper body towards your toes. of you and the other leg bent in toward you. Reach hips and lower your upper body towards your toes.
Reach your hands towards your feet, try to touch forward with both hands, trying to touch the toes of Reach your hands towards your feet, try to touch
your toes, the ground, or as far down your legs as your straight leg. your toes, the ground, or as far down your legs as
you can comfortably go. you can comfortably go.

MOVEMENT BY DAVID 08
 HAMSTRING MOBILITY PROGRAM: WEEK 2
DAY 1 DAY 2 DAY 3

Elephant Walks Sit & Reach (Reps) Crossbody Leg Swings

Description Sets 1 Reps 30 Description Sets 1 Reps 10 Description Sets 1 Reps 15
Hinge at your hips until you feel a stretch behind Sit on the ground with your legs extended straight in Hold onto a wall or something near you for support.
your knees. Bend one leg while the other is straight front of you. Reach both hands forward, trying to Swing one leg across the front of your body, then
then fluidly bend the other knee while straightening reach past your toes or as far as you can go. Return back and out to the side. Repeat while slowly
the first knee. to the starting position and repeat. increasing your range of motion.

Good Morning Sit & Reach (Hold) Standing Pancake

Description Sets 1 Reps 10 Description Sets 1 Time 30 sec. Description Sets 1 Time 30 sec.
Stand with your feet more than shoulder-width Sit on the ground with your legs extended straight in Stand and open your legs as wide as possible into a
apart (wider stance) and place your hands on your front of you. Reach both hands forward, trying to straddle position. Then bend at the hips , pushing
hips. Hinge at your hips and lower your upper body reach past your toes or as far as you can go. Hold them back while keeping your back straight.
towards the ground while keeping your back this position to feel the stretch.
straight then come back up.

Single Leg Hamstring Stretch Flat Back Hamstring Stretch Pancake

Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec.
Sit on the ground with one leg straight out in front Stand with your feet shoulder-width apart and place Sit on the ground and open your legs as wide as
of you and the other leg bent in toward you. Reach your hands on your hips. Hinge at your hips and possible into a straddle position. Lean forward at
forward with both hands, trying to touch the toes of lower your upper body towards the ground while your hips, trying to reach as far as you can in front
your straight leg. keeping your back and legs straight. of you. Keep your back straight and chest open

MOVEMENT BY DAVID 09
 HAMSTRING MOBILITY PROGRAM: WEEK 3
DAY 1 DAY 2 DAY 3

Sit & Reach (Reps) Crossbody Leg Swings Standing Pancake Good Morning
Description Sets 1 Reps 10 Description Sets 1 Reps 15 Description Sets 1 Reps 10
Sit on the ground with your legs extended straight in Hold onto a wall or something near you for support. Stand with your feet wider than shoulder-width
front of you. Reach both hands forward, trying to Swing one leg across the front of your body, then apart and toes pointed slightly outward. Hinge at
reach past your toes or as far as you can go. Return back and out to the side. Repeat while slowly your hips and lower your upper body towards the
to the starting position and repeat. increasing your range of motion. ground, keeping your back straight and chest open

Sit & Reach (Hold) Standing Pancake Hamstring Chokes

Description Sets 1 TIme 30 sec. Description Sets 1 Time 30 sec. Description Sets 1 Reps 15
Sit on the ground with your legs extended straight in Stand and open your legs as wide as possible into a Sit on the ground and bend one leg, bringing your
front of you. Reach both hands forward, trying to straddle position. Then bend at the hips , pushing knee toward you. Place your hand behind your
reach past your toes or as far as you can go. Hold them back while keeping your back straight. hamstring and gently pull your leg toward your
this position to feel the stretch. chest, feeling a stretch in the back of your thigh.
Straighten your leg, extedning up toward the ceiling

Flat Back Hamstring Stretch Pancake Toe Touch

Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec.
Stand with your feet shoulder-width apart and place Sit on the ground and open your legs as wide as Stand with your feet closer together. Hinge at your
your hands on your hips. Hinge at your hips and possible into a straddle position. Lean forward at hips and lower your upper body towards your toes.
lower your upper body towards the ground while your hips, trying to reach as far as you can in front Reach your hands towards your feet, try to touch
keeping your back and legs straight. of you. Keep your back straight and chest open your toes, the ground, or as far down your legs as
you can comfortably go.

MOVEMENT BY DAVID 10
 HAMSTRING MOBILITY PROGRAM: WEEK 4
DAY 1 DAY 2 DAY 3

Roll Down Standing Pancake Good Morning Roll Down

Description Sets 1 Reps 10 Description Sets 1 Reps 10 Description Sets 1 Reps 10
Stand with your feet hip-width apart and slowly roll Stand with your feet wider than shoulder-width Stand with your feet hip-width apart and slowly roll
your upper body forward, one vertebra at a time, apart and toes pointed slightly outward. Place your your upper body forward, one vertebra at a time,
until your hands touch the ground or as far as you hands on the back of your head. Hinge at your hips until your hands touch the ground or as far as you
can comfortably go. Roll back up to the starting and lower your upper body towards the ground, can comfortably go. Roll back up to the starting
position in the same controlled manner. keeping your back straight and chest open position in the same controlled manner.

Standing Pancake Good Morning Hamstring Chokes Standing Pancake Good Morning
Description Sets 1 Reps 10 Description Sets 1 Reps 15 Description Sets 1 Reps 10
Stand with your feet wider than shoulder-width Sit on the ground and bend one leg, bringing your Stand with your feet wider than shoulder-width
apart and toes pointed slightly outward. Hinge at knee toward you. Place your hand behind your apart and toes pointed slightly outward. Hinge at
your hips and lower your upper body towards the hamstring and gently pull your leg toward your your hips and lower your upper body towards the
ground, keeping your back straight and chest open chest, feeling a stretch in the back of your thigh. ground, keeping your back straight and chest open
Straighten your leg, extedning up toward the ceiling

Crossbody Hamstring Stretch Toe Touch Crossbody Hamstring Stretch

Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec. Description Sets 2 Time 30 sec.
While standing, cross one leg behind the other (keep Stand with your feet closer together. Hinge at your While standing, cross one leg behind the other (keep
this leg straight). Reach downward and try to touch hips and lower your upper body towards your toes. this leg straight). Reach downward and try to touch
the toes of that leg. Slightly bend the other legs so Reach your hands towards your feet, try to touch the toes of that leg. Slightly bend the other legs so
that you cna bend down. your toes, the ground, or as far down your legs as that you cna bend down.
you can comfortably go.

MOVEMENT BY DAVID 11
MY
PHILOSOPHY
TO FLEXIBILITY
YOU MADE IT!
Well done, you've made it to the end of the guide!

Your hamstrings should be feeling rejuvenated!

Achieving optimal hamstring flexibility is key to
improving your range of motion, alleviating tension, and
preventing injuries. After all, we utilize our hamstrings in
virtually every movement, from walking and running to
jumping and kicking. That's why it's essential to prioritize
flexibility and mobility training to maintain healthy
hamstring muscles.

But let's not forget the most important thing here, which
is that you took a positive step towards improving your
health and wellbeing. And for that, I want to say a big
THANK YOU! Your commitment and trust mean
everything to me, and I'm honored to have been your
flexibility coach throughout this journey.

So keep up the good work, and remember to always

prioritize your physical and mental health.

Stay Flexy!

MOVEMENT BY DAVID 12
FREQUENTLY ASKED QUESTIONS
WHAT DOES STATIC, DYNAMIC, ACTIVE AND PASSIVE STRETCHING MEAN?
The terms "static" and "dynamic" describe the presence or absence of movement
during stretching. "Dynamic" stretching involves actively moving through a range of
motion, while "static" stretching entails holding a position without movement. On the
other hand, "passive" and "active" stretching pertain to the level of muscle
engagement. In "passive" stretching, the muscle being stretched is relaxed as much
as possible, whereas in "active" stretching, you engage the muscle to its safe limit

CAN I MODIFY THE PROGRAM IF I HAVE PRE-EXISTING HAMSTRING ISSUES?

Absolutely! If you have pre-existing hamstring issues or limitations, it's important to
consult with a healthcare professional or a qualified instructor. They can provide you
with modifications and exercises tailored to your specific needs and ensure a safe and
effective practice

CAN I COMBINE THE HAMSTRING MOBILITY EXERCISES WITH OTHER FORMS OF EXERCISE?
Yes, you can combine the hamstring mobility exercises with other forms of exercise.
However, it's essential to prioritize proper form and avoid overexertion. If you're unsure
about incorporating the exercises into your existing routine, it's advisable to consult a
fitness professional for guidance.

IS IT NORMAL TO FEEL DISCOMFORT DURING THE STRETCHES?

Some discomfort or mild tension may be normal, especially if you have limited
mobility. However, the stretches should never be painful. It's important to listen to
your body, modify the stretches if needed, and avoid pushing beyond your limits

IS A WARM-UP NECESSARY?
Yes, warm-up is essential. It reduces the risk of injury and increases the effectiveness
of each session by preparing the body for the exercises ahead. This routine would also
Authors Name
be great to add in after a workout becuase your body will already be ready to go!

13 MOVEMENT BY DAVID
FREQUENTLY ASKED QUESTIONS
WHAT DO I DO IF I MISS A DAY IN THE ROUTINE?
Missing a day is completely fine! The program does not require specific days to be
assigned for stretching. As long as you complete the recommended three days of
stretching within a week, you have flexibility in choosing which days to perform the
routine. Consistency is key, so if you miss a day, simply continue with the program on
the following day

HOW LONG SHOULD I CONTINUE THE PROGRAM AFTER THE INITIAL FOUR WEEKS?
It is recommended to continue the program beyond the initial four weeks. While the
first four weeks primarily involve neural adaptations, it takes time for these gains to
become more permanent. Consistency and ongoing practice are crucial to solidify
and maintain your improved hamstring mobility.

"LIMITING BELIEFS ARE

PRETTY MUCH JUST AN
ADULT THING. SO, START
ACTING LIKE A KID AGAIN
AND MOVE!" -David

14 MOVEMENT BY DAVID
CONTACT PAGE
You've reached the contact page, with all the way to connect with
me. Whether you have questions, feedback, or simply want to share
your experiences, I'm here to listen and support you on your journey
to improved mobility.

I look forward to engaging with you. Together, we can continue to

unlock the incredible potential of mobility and flexibility!

David Thurin
@MOVEMENTBYDAVID

WWW.STAYFLEXY.CO

[email protected]
 Check Out My Joint Health Supplement!

Flexy Joints
What Is Flexy Joints?
After a year of passionate development, I'm proud to introduce Flexy Joints -
a potent, all-in-one joint health solution.

Made with a carefully crafted blend of natural ingredients, Flexy Joints was
designed to support joint mobility, reduce inflammation, and promote
overall joint health.†

What Makes Flexy Joints Effective? The Best Tasting Joint Health
Supplement
Glucosamine Boswellia
+ +
Chondroitin MSM

Vitamin D3 Cissus Quad.

+ +
Vitamin K2 Hyaluronic Acid

Flexy Joints combines a comprehensive blend of

potent, research-supported ingredients dedicated to
complete joint health.

Our synergistic formula maximizes the effectiveness

of these ingredients, providing a powerful solution
for joint care.

Check out the official taste test and get an exclusive offer
below!

As always, Stay Flexy!

Click here!

UNLOCK 20% DISCOUNT!

(Automatically applied at checkout)

16 MOVEMENT BY DAVID
DISCLAIMER
David Thurin is not a doctor or registered dietitian. The contents of this document
should not be taken as medical advice. It is not intended to diagnose, treat, cure,
or prevent any health problem - nor is it intended to replace the advice of a
physician. Always consult your physician or qualified health professional on any
matters regarding your health. Use of the information in this program is strictly at
your own risk. David Thurin and/or MBD will not assume any liability for any direct
or indirect losses or damages that may result including, but not limited to,
economic loss, injury, illness or death.

All documents included or exchanged between David Thurin and the Client are
the intellectual property of MBD and are not to be copied, sold or redistributed
without my written consent.