Ultimate Hip

& Hamstring
Mobility

Transform Your Mobility and Flexibility with this Simple

and Effective Guide

The Yoga Rebel Method

The Livinleggings Studio 01
 Welcome

Thanks so much for downloading this Ultimate Mobility Guide and

congratulations on taking your first step towards improving your mobility!

The world of flexibility and mobility can be somewhat overwhelming, so I

wanted to create something that was super straight forward, simple, and
easy to follow, whilst also getting you impressive results.

Improving your mobility doesn’t need to be complicated or hugely time-

consuming, you just need structure and a little consistency, and I’ve
designed this guide to deliver you both.

So I wanted to thank you for downloading this ebook, and trusting in me

to help you. I am truly honoured to be able to guide you on this path to
better mobility, as ultimately I believe that better mobility provides us
a better quality of life, and greater longevity to make the most of every
moment we get on this earth!

If you’re ready for change, lets get started.

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 Contents

04 About Me

05 What is The Yoga Rebel Method?

06 The Science Behind the Method

09 How to Use This Guide

10 Before You Start

11 Measuring Progress

12 The Ultimate Hip & Hamstring Mobility Plan

27 Frequently Asked Questions

28 Disclaimer

29 Closing Thoughts

The Yoga Rebel Method 03

 About Me

My name is Liv - and I’m the founder of

Livinleggings. What started as a fun little
play on words for the fact that leggings
are pretty much the only attire you’ll
ever see me in, but evolved into this
community of movement lovers who also
pretty much live in their leggings.

I worked in the medical industry for over

10 years in medical imaging. Literally
seeing how the body works from the inside out.
And unfortunately also seeing how and why it all goes
wrong. Slipped discs. Knee injuries. Hip dysfunction. You name it, I saw it! And I
believe that seeing the ways in which our bodies can fail us, gave me the deepest
appreciation for health and how I never wanted to take it for granted.
My years of anatomy study alongside my love of movement led me to where I
am today. A yoga and mobility coach who wants to help you transform both your
physical AND mental health through the joy of movement. With more than 1000
hours of yoga training, Level 2 qualifications in strength and fitness training, and
years of personal experience and self study under my belt, I love to share the WHY
behind what I teach, so that I not only help you transform your body, but help you
truly understand yourself better too.

My teachings have always been a little unique, and so from that, The Yoga Rebel
Method was born - my signature style of how to combine yoga, flexibility, mobility
and strength in a simple, time efficient manner, to help you find your healthiest and
happiest version of you.

I’m so excited for you to start this journey and discover your potential, now lets get
down to the good stuff.

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 What is
The Yoga Rebel Method?

If there’s one thing I can’t stand, its dogma.

Dogma: a principle, or set of principles, laid down by an authority as incontrovertibly
true.
And when I first got into yoga, I quickly learnt that dogma was RIFE in the
community.
‘Yoga is the only form of exercise you need’
‘You must practice 6 days a week’
‘You must put this hand EXACTLY there or you’re doing it wrong’
‘You must look in this direction or you’re still doing it wrong’
‘Take your socks off. You’re not allowed to wear them here’
And there’s just no need for it. We all have such unique bodies - both anatomically as
well as physiologically. Some of us are born with very mobile hips, some of us have
spent most our adult years sat at a desk, some of us have more elasticated muscles
than others. So how on EARTH does a one-size-fits-all approach make any sense?
There are many great qualities of practicing yoga, but also many aspects I absolutely
did not resonate with - and so as the name suggests, The Yoga Rebel Method rebels
against these dogmatic principles.
Anyone can be a Yoga Rebel. A Yoga Rebel is someone who enjoys yoga but also
building strength and lifting weights. They prioritize their overall well-being through
giving equal importance to their strength and mobility. They move in a way that feels
best for their body, their proportions and their abilities, and they wear whatever they
want when doing it!!
And I hope you see yourself as a Yoga Rebel! And if not now, then for sure once
you’ve finished this programme!
The Yoga Rebel Method is the best solution to get you real results, so read on and let
me share this method with you, and get you rapidly accelerating towards your goals.

The Yoga Rebel Method 05

 The Science Behind
the Method

The science of flexibility and mobility can be somewhat complex, there are various
different approaches, techniques and exercises which are all meant to get you results,
but knowing which to do and when to do them is the biggest hurdle to actually taking
action.
I want you to imagine that your road to ultimate mobility is a 3 part journey - one
part passive stretching, one part active stretching and one part mobility based
strength-training.

And the fact is, there are multiple roads you could take to get to the same
destination.

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But if you imagine these various roads that get you there, what isn’t going to work is
only taking the first leg of any road.

And with the quantity of information that we can access online, it becomes near
impossible to figure out what advice is going to provide us all 3 legs of the journey in
order for us to actually get results and reach the destination!

Let me break down the science for you:

Passive stretching
Passive stretching is the most stereotypical type of stretching you might be familiar
with. Where we attempt to relax and hold a static stretch.

Why you need it

Passive stretching is largely about training our nervous system and increasing our
pain tolerance. Stretching is undoubtedly uncomfortable, and when we are new to
this sensation, we have much less tolerance to bear it. Our nervous system is firing
off so many signals in a panic, wondering what on earth these new sensations are
and questioning if they’re safe?! By including passive stretching in your routine, you
are not only physically stretching the muscle, but you are training your nervous
system to become more accustomed to the sensations of a stretch so that ultimately,
it will not panic and will allow the muscles to lengthen further.

The Yoga Rebel Method 07

Active stretching
Active stretching is when we are lengthening a muscle, but at the same time,
that muscle is contracting, and finding as much strength as possible in this
lengthened position.

Why you need it

This is the ‘anti-floppy noodle’ element of improving your mobility. There is very little
benefit to having a range of motion if you have no strength within that range. Not
only would that mean you cannot control your body in these positions, but it also
makes us more susceptible to injury. A muscle without strength is more prone to
injury, and just like an elastic band, if you stretch and stretch and stretch and never
build strength, eventually the band will weaken, will fray and then will snap.

Mobility-based strength training

Think of mobility based strength training a bit like loaded stretching! Moving your
body into your deepest ranges of flexibility under the load of weights, and building
strength there.

Why you need it

There’s a limit to how much strength and mobility we can build when we have just
our body weight to play with. Mobility based strength training helps us move into
deeper ranges of motion that we cannot access without load AND allows us to build
strength there at the same time. Stronger muscles have a mechanical ability to
stretch further (yes that’s right, strength is the KEY to flexibility, not the opposite!)
And therefore the stronger we can become through resistance training, the better
ability we have to transform our mobility.

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 How to Use This Guide

This guide is designed to help you transform your hip and hamstring mobility in
a super time efficient manner. When it comes to progress, doing something ‘little
and often’ is the best approach for flexibility, so that’s exactly how this guide is
structured.
Each mobility session is designed to take you less than 10 minutes - including the
warm up - and there are 3 sessions to complete each week for 4 weeks in total.
That’s only 30 minutes total you need to commit each week to make noticeable
progress with your flexibility!
You will find the plan laid out simply for you in the following few pages, with clear
images and instructions on how to complete each mobility exercise. Each session
consists of 4 exercises and the number of reps is indicated for each. These 4 exercises
are to then be repeated for 3 sets in total and there is no need to take any rest
between the exercises or sets.

Tip:
You will undoubtedly make rapid progress if you follow this plan, but if you want even
faster results, you could complete each of the mobility sessions twice a week instead,
creating a 6-day a week programme, which is still only committing to one hour of
mobility work per week!

The Yoga Rebel Method 09

 Before You Start

It is undeniable that warm muscles stretch further. That’s not to say that it is
dangerous or wrong to stretch cold muscles - in fact there’s a lot of benefits to
cold flexibility - but as a beginner who is looking to improve their range of motion,
warming up is going to be hugely beneficial for your goals.
And the good news is, you don’t have to spend 20 minutes on a treadmill to be
sufficiently warm. Here is a warm up that will take just a couple of minutes that I’d
like you to complete before each mobility session in this plan.

Body weight squats Jog on the spot

8-12 reps 30 seconds

Step-back lunge Forward/backward leg swings

4-6 reps each leg 8-10 reps each leg

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 Measuring Progress

When it comes to improving our mobility, its not as easy to measure our progress.
Runners know when they get a faster time. Weight lifters know when they hit a
personal best. And seeing your progress is one of the most motivating factors to
staying consistent too - you can SEE that what you’re doing is working.
So to make your progress measurable, in mobility, taking photos is the easiest way
to see your results.
So I want you to take 2 reference photos:

The sit and reach test

Sit on the floor as upright as you possibly
can with your legs straight and your toes
flexed back towards you. Take a nice
deep breath in to create as much length
in your body as possible and then as you
breathe out, reach forwards. Do not hold
on to anything, do not grab your legs or
your feet. Simply reach out forward using
the MOBILITY in your hips. Take a photo
(or screenshot from a video) of your
furthest reach point.

The low squat

Sit down into your deepest expression of
a low squat. Keep both feet flat on the
ground and the spine in neutral, so avoid
curling the tailbone under to sit lower as
this is not a display of mobility and will
skew your results. Outstretch the arms
in front of you if necessary. Take a photo
from the front and side as a reference to
look back on.

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 The Ultimate
Hip & Hamstring
Mobility Plan
 Week 1 - Day 1
Complete these 4 exercises for the set amount of reps/time, and then repeat for 3 times in total.

90/90
10 reps in total
Sit tall with feet out in front of you, wider
than hip distance apart and knees bent
to around 90 degrees. Allow the knees to
fall over to one side. From there, allow the
knees to rise back to the start position
before moving over to the second side.
During the transition, keep as much distance
between your two knees as possible.

Standing Leg Raises

6 reps each leg
Stand with feet hip distance apart, one heel
placed just in front of you. Keep the torso
upright and as still as possible as you lift
the leg, drawing your thigh as close to your
stomach as possible. Slowly lower the leg
back to the start position.

Wide Leg Good Morning

10 reps
Take your feet much wider than hip distance
apart and toes pointing forward. Drive your
hips directly backward, hinging your body
forward to come parallel to the ground.
Bend your knees as little as possible, but
as much as necessary to do this. Think of
tucking your tailbone under to pull yourself
back up to stand.

Cross Leg Fold

30 seconds
Sit in a simple cross-legged seat. Keep a
sense of length between your hip bones
and your lower ribs as you fold forward to
place hands in front of you. Widen your feet
left-to-right for a deeper stretch. Move your
bum back away from your shins to deepen
further.

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 Week 1 - Day 2
Complete these 4 exercises for the set amount of reps/time, and then repeat for 3 times in total.

Elephant Walk
20 in total
Take a soft bend in the knees then fold
over, bringing your torso as close to the
thighs as possible. Place hands to the floor
or blocks if necessary. You should feel your
hamstrings stretching in the start position.
Lean some weight into your hands and then
press one thigh back to straighten the leg
as best as possible and intensify the stretch.
Alternate side to side.

B-Stance RDL
6 each leg (optional weight)
Stand with feet hip distance apart, then step
back to the ball of one foot - roughly in line
with the heel of the front foot. The majority
of your body weight is on the front leg. Allow
a small bend in the knee as you drive the
hips backward until you feel the hamstring
stretch. Think of tucking the tailbone under
to rise back up to stand. If using weights,
keep the weight close to the shins and
shoulder blades pinned back.

Hand Kicks
6 each leg
Take a staggered stance, with most of your
weight in the back leg, front foot flexed to
the sky. Dynamically transition your weight
into the front foot as you kick the back
leg up in front of you, keeping your torso
upright, not leaning back, and pulling the
front of the thigh as close to the stomach
as possible. Allow the weight to transition
back into the back leg before taking the
next rep.

Wall Downdog
30 seconds
Stand facing the wall, feet hip distance
apart. Hinge at the hips, rolling the sit bones
to the sky, placing the hands on the wall at
about the same height as your pelvis. Bend
the knees as much as necessary. Push the
wall away from you and press the thighs
backward toward straightening the legs to
intensify the stretch.

The Yoga Rebel Method 14

 Week 1 - Day 3
Complete these 4 exercises for the set amount of reps/time, and then repeat for 3 times in total.

Sumo Squat
8 reps (optional weight)
Stand with feet wider than hip distance
apart, toes turned outward. Press the
hips slightly back as you bend the knees,
driving your thighs wide. Readjust direction
of toes if needed to do so. Keep the spine
long and resist rounding the back. Sit as
low as possible without allowing your bum
to curl under. If holding a weight, hold
close to your chest with shoulder blades
pinned back.

Lunge to Half Split

6 each side
Start in a kneeling lunge position, with your
stride length as long as achievable whilst
maintaining the front knee over the front
ankle. Reach the arms up and overhead as
you think of tucking the tailbone under.
Transition backward to sit onto the back
heel, straightening the front leg and
feeling the hamstring stretch. Dynamically
transition between the two stretches.

Band Assisted Pancake

Stretch
30 seconds
Sit tall with your legs in a wide V shape,
toes facing the sky. Sit on a block if you
cannot sit tall on top of your sit bones with
a straight back. Anchor a resistance band
to something heavy/immovable. Allow the
strength of the resistance band to help you
maintain a long spine or even to pull you
forward into a deeper stretch.

Supine Wall-Frog Stretch

30 seconds
Lie on your back with your bum close to
the wall. Widen the knees as far apart as
possible, placing the feet on the wall with
toes turned out. Keep the back of the pelvis
on the floor, move further away from the
wall if necessary to do so. Use the arms
against the inner thighs to press outward
and intensify the stretch.

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 Week 2 - Day 1
Complete these 4 exercises for the set amount of reps/time, and then repeat for 3 times in total.

90/90 Hip Hinge

10 in total
From the 90/90 position previously
described, allow your torso to lean forward
over the leading leg as far as possible. Keep
the spine long and avoid rounding your
back. Hold the leaned forward position for
2 seconds before transitioning over to the
second side.

Captain Morgan
6 each side (optional weight)
From a half kneeling position, have the front
foot in line with the back knee. The front
foot and back shin are at 90 degrees to one
another. Keep the front leg driving wide
to lengthen the inner thighs as you lunge
your hips forward and down in the direction
of your front ankle. Press the hips slightly
forward as you lunge. Drive into the front
heel to rise back to half kneeling.

Wide Leg Good Morning

10 reps
Take your feet much wider than hip distance
apart and toes pointing forward. Drive your
hips directly backward, hinging your body
forward to come parallel to the ground.
Bend your knees as little as possible, but
as much as necessary to do this. Think of
tucking your tailbone under to pull yourself
back up to stand.

Supported Low Squat Hold

30 seconds
Use an actor point to help you hold your
deepest squat position. Squat rack bars,
table legs or weights work well! Pull your
torso up as tall as possible and drive the
knees wide to feel the inner thighs lengthen.

The Yoga Rebel Method 16

 Week 2 - Day 2
Complete these 4 exercises for the set amount of reps/time, and then repeat for 3 times in total.

B-Stance RDL
6 each leg (optional weight)
Stand with feet hip distance apart, then step
back to the ball of one foot - roughly in line
with the heel of the front foot. The majority
of your body weight is on the front leg. Allow
a small bend in the knee as you drive the
hips backward until you feel the hamstring
stretch. Think of tucking the tailbone under
to rise back up to stand. If using weights,
keep the weight close to the shins and
shoulder blades pinned back.

Sit & Reach

10 reps
Sit tall, right on your sit bones with legs
straight out in front of you. Sit on a block
if you need to do so to achieve this. Keep
toes flexed to the sky as you hinge forward,
thinking of compressing the belly towards
the top of the thighs, reaching arms out in
front of you. Reach to your furthest ability
before returning back upright.

External Rotation Leg Lifts

6 each leg
Stand tall with one foot turned out to the
side. Transfer your weight on to the other
leg as you then lift the knee as high as you
can, up and out. Use the engagement of
your bum muscles to pull the knee wide,
lengthening the inner thigh. Keep the torso
upright and prevent leaning.

Seated Hamstring Stretch

30 seconds each leg
Sit tall and bring the sole of the foot to the
inner of the opposite thigh, leg straight out
in front of you. Sit on a block if you cannot
sit tall upon your sit bones in this start
position. Keep a feeling of space and length
between your hip bones and your lower ribs
as you fold forward over your extended leg.
Gently draw against the leg to intensify the
stretch if necessary.

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 Week 2 - Day 3
Complete these 4 exercises for the set amount of reps/time, and then repeat for 3 times in total.

Side Squat
6 each side (optional weight)
Stand with feet much wider than hip
distance apart, toes turned slightly outward.
Press the hips back behind you as you
bend the knee and squat down to one
side, driving the knee outward in the same
direction as the toes. Sit as low as possible
to feel the inner thighs stretch but without
allowing the back to hunch over. Drive into
the heel to press back to standing.

Seated Bent Leg Raise

6 each leg
Sit on the floor right upon your sit bones,
spine nice and tall. Place your hands to
the floor either side of your thighs. Allow
the knee to bend as you lift the leg, drawing
the thigh as close to the belly as possible,
without moving your torso. Very small lifts
are expected. To make it more accessible,
lean slightly backward, resting onto
the hands.

Good Mornings
10 reps
Stand with feet hip distance apart. Drive the
hips directly backward as the torso hinges
forward, aiming to draw your body parallel
to the floor. Bend the knees as little as
possible but as much as necessary to do so.
Pull the body back upright to stand.

Standing Wide Leg Fold

30 seconds
Take the feet much wider than hip distance
apart, toes pointing directly forward.
Maintain a feeling of length and space
between the hip bones and lower ribs as
you fold forward, bringing hands to the
legs. Draw against the legs to intensify the
stretch if necessary.

The Yoga Rebel Method 18

 End of Week 2

Measure Your Progress

After two weeks of consistency, now is a great time to check in with your benchmark
stretches. Complete your final stretching session of week 2 and then take new photos
to compare to your start point.

The sit and reach test

The low squat

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 Week 3 - Day 1
Complete these 4 exercises for the set amount of reps/time, and then repeat for 3 times in total.

90/90 Hip Hinge

10 in total
From the 90/90 position previously
described, allow your torso to lean forward
over the leading leg as far as possible. Keep
the spine long and avoid rounding your
back. Hold the leaned forward position for
2 seconds before transitioning over to the
second side.

Sumo Squat
8 reps (optional weight)
Stand with feet wider than hip distance
apart, toes turned outward. Press the
hips slightly back as you bend the knees,
driving your thighs wide. Readjust direction
of toes if needed to do so. Keep the spine
long and resist rounding the back. Sit as
low as possible without allowing your bum
to curl under. If holding a weight, hold
close to your chest with shoulder blades
pinned back.

Wide Leg Good Morning

10 reps
Take your feet much wider than hip distance
apart and toes pointing forward. Drive your
hips directly backward, hinging your body
forward to come parallel to the ground.
Bend your knees as little as possible, but
as much as necessary to do this. Think of
tucking your tailbone under to pull yourself
back up to stand.

90/90 Stretch
30 seconds each side
In the 90/90 hinge position as previously
described, allow your hands or forearms
to rest down against the floor to stay in this
stretch position. Think of your chest moving
towards the foot. Relax the leg as much
as possible.

The Yoga Rebel Method 20

 Week 3 - Day 2
Complete these 4 exercises for the set amount of reps/time, and then repeat for 3 times in total.

Hand Kicks
6 each leg
Take a staggered stance, with most of your
weight in the back leg, front foot flexed to
the sky. Dynamically transition your weight
into the front foot as you kick the back
leg up in front of you, keeping your torso
upright, not leaning back, and pulling the
front of the thigh as close to the stomach
as possible. Allow the weight to transition
back into the back leg before taking the
next rep.

B-Stance RDL
6 each leg (optional weight)
Stand with feet hip distance apart, then step
back to the ball of one foot - roughly in line
with the heel of the front foot. The majority
of your body weight is on the front leg. Allow
a small bend in the knee as you drive the
hips backward until you feel the hamstring
stretch. Think of tucking the tailbone under
to rise back up to stand. If using weights,
keep the weight close to the shins and
shoulder blades pinned back.

External Rotation Leg Lifts

6 each leg
Stand tall with one foot turned out to the
side. Transfer your weight on to the other
leg as you then lift the knee as high as you
can, up and out. Use the engagement of
your bum muscles to pull the knee wide,
lengthening the inner thigh. Keep the torso
upright and prevent leaning.

Standing Forward Fold

30 seconds
Stand with feet hip distance apart. Maintain
a feeling of space and length between
the hip bones and lower ribs as you fold
forward, drawing belly as close to thighs as
possible. Knees can be bent. Draw against
the legs and drive the hips higher to
intensify the stretch if necessary.

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 Week 3 - Day 3
Complete these 4 exercises for the set amount of reps/time, and then repeat for 3 times in total.

Lunge to Half Split

6 each side
Start in a kneeling lunge position, with your
stride length as long as achievable whilst
maintaining the front knee over the front
ankle. Reach the arms up and overhead as
you think of tucking the tailbone under.
Transition backward to sit onto the back
heel, straightening the front leg and
feeling the hamstring stretch. Dynamically
transition between the two stretches.

Sumo Squat
8 reps (optional weight)
Stand with feet wider than hip distance
apart, toes turned outward. Press the
hips slightly back as you bend the knees,
driving your thighs wide. Readjust direction
of toes if needed to do so. Keep the spine
long and resist rounding the back. Sit as
low as possible without allowing your bum
to curl under. If holding a weight, hold
close to your chest with shoulder blades
pinned back.

Band Assisted Pancake

Stretch
30 seconds
Sit tall with your legs in a wide V shape,
toes facing the sky. Sit on a block if you
cannot sit tall on top of your sit bones with
a straight back. Anchor a resistance band
to something heavy/immovable. Allow the
strength of the resistance band to help you
maintain a long spine or even to pull you
forward into a deeper stretch.

Cross Leg Fold

30 seconds
Sit in a simple cross-legged seat. Keep a
sense of length between your hip bones
and your lower ribs as you fold forward to
place hands in front of you. Widen your feet
left-to-right for a deeper stretch. Move your
bum back away from your shins to deepen
further.

The Yoga Rebel Method 22

 Week 4 - Day 1
Complete these 4 exercises for the set amount of reps/time, and then repeat for 3 times in total.

Low Squat int/ext Rotation

6 each side
With feet wider than hip distance and toes
turned outward, take a deep squat position.
Hold on to an anchor point if necessary.
Turn your torso toward one thigh as the
other thigh rolls inward, drawing the foot
onto its inner arch and knee aiming toward
the ground. It does not need to go all the
way. Engage the glutes to then drive the
knee up and out as far as possible, rolling
onto the outer arch of the foot.

Seated Leg Raise

6 each leg
As per the seated bent leg raise, but keep
the leg straight. Stick with the bent leg
variation if needed.

Wide Leg Good Morning

10 reps
Take your feet much wider than hip distance
apart and toes pointing forward. Drive your
hips directly backward, hinging your body
forward to come parallel to the ground.
Bend your knees as little as possible, but
as much as necessary to do this. Think of
tucking your tailbone under to pull yourself
back up to stand.

Pancake Stretch
30 seconds
Sit tall right upon the sit bones with torso
nice and tall, legs out into your widest V
position. Sit onto a block to achieve this if
necessary. Flex the toes to the sky. Either
use the hands behind the hips to push you
upward and maintain a long spine, or take
the hands in front of you to intensify the
stretch if available to you. Take the band
assisted pancake if needed.

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 Week 4 - Day 2
Complete these 4 exercises for the set amount of reps/time, and then repeat for 3 times in total.

Hand Kicks
6 each leg
Take a staggered stance, with most of your
weight in the back leg, front foot flexed to
the sky. Dynamically transition your weight
into the front foot as you kick the back
leg up in front of you, keeping your torso
upright, not leaning back, and pulling the
front of the thigh as close to the stomach
as possible. Allow the weight to transition
back into the back leg before taking the
next rep.

B-Stance RDL
6 each leg (optional weight)
Stand with feet hip distance apart, then step
back to the ball of one foot - roughly in line
with the heel of the front foot. The majority
of your body weight is on the front leg. Allow
a small bend in the knee as you drive the
hips backward until you feel the hamstring
stretch. Think of tucking the tailbone under
to rise back up to stand. If using weights,
keep the weight close to the shins and
shoulder blades pinned back.

Sit & Reach

10 reps
Sit tall, right on your sit bones with legs
straight out in front of you. Sit on a block
if you need to do so to achieve this. Keep
toes flexed to the sky as you hinge forward,
thinking of compressing the belly towards
the top of the thighs, reaching arms out in
front of you. Reach to your furthest ability
before returning back upright.

Standing Forward Fold

30 seconds
Stand with feet hip distance apart. Maintain
a feeling of space and length between
the hip bones and lower ribs as you fold
forward, drawing belly as close to thighs as
possible. Knees can be bent. Draw against
the legs and drive the hips higher to intensi-
fy the stretch if necessary.

The Yoga Rebel Method 24

 Week 4 - Day 3
Complete these 4 exercises for the set amount of reps/time, and then repeat for 3 times in total.

Side Squat
6 each side (optional weight)
Stand with feet much wider than hip
distance apart, toes turned slightly outward.
Press the hips back behind you as you
bend the knee and squat down to one
side, driving the knee outward in the same
direction as the toes. Sit as low as possible
to feel the inner thighs stretch but without
allowing the back to hunch over. Drive into
the heel to press back to standing.

Captain Morgan
6 each side (optional weight)
From a half kneeling position, have the front
foot in line with the back knee. The front
foot and back shin are at 90 degrees to one
another. Keep the front leg driving wide
to lengthen the inner thighs as you lunge
your hips forward and down in the direction
of your front ankle. Press the hips slightly
forward as you lunge. Drive into the front
heel to rise back to half kneeling.

90/90 Stretch
30 seconds each side
In the 90/90 hinge position as previously
described, allow your hands or forearms
to rest down against the floor to stay in this
stretch position. Think of your chest moving
towards the foot. Relax the leg as much
as possible.

Seated Hamstring Stretch

30 seconds each leg
Sit tall and bring the sole of the foot to the
inner of the opposite thigh, leg straight out
in front of you. Sit on a block if you cannot
sit tall upon your sit bones in this start
position. Keep a feeling of space and length
between your hip bones and your lower ribs
as you fold forward over your extended leg.
Gently draw against the leg to intensify the
stretch if necessary.

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 End of Week 4

Measure Your Progress

Congratulations on 4 weeks of consistent mobility work! As you finish your final
stretching session, let’s check back in with your benchmark stretches to compare
to your start point to see your flexibility progress!

The sit and reach test

The low squat

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 FAQs

What shall I do if I miss a day out of the plan?

Dont panic! It’s really isn’t the end of the world if you miss a day. Perfection is not required for
progress. You should think of your mobility as a life-long journey, not just a 4-week plan. Because
ultimately, maintaining your mobility for the long term is what will bring you all benefits of
increased quality of life. To reduce the likelihood of missing a session, I find it extremely helpful
to plan my sessions at the start of the week and input them into my calendar so they feel like an
appointment that I can’t miss!

Should I do this plan before or after exercise?

You could do either! These movements would work as an excellent way to prepare the body before
exercise but also, as mentioned earlier, our muscles stretch better when warm, so doing this after
exercise would be most effective, and you could also then skip the warm up!

Can I modify movements in the plan if I have pre-existing hip and/or hamstring issues?
Of course! If you have pre-existing 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.

Are the stretches meant to feel uncomfortable?

Stretching is meant to feel uncomfortable, but it’s important to distinguish between discomfort
and pain. Pain is never a sensation that we should be pursuing and should never be ignored. The
discomfort you feel during a stretch should be felt throughout the entire muscle as opposed to pin-
pointed in one acute spot and you should be able to maintain a steady, relaxed pace of breathing.

Can I follow this plan for longer than 4 weeks?

This kind of programme can be followed for as long as you enjoy it! The range of motion that you
can execute each movement at will develop over time, meaning there really is no ceiling as to when
this plan will no longer serve you as an ultimate mobility guide! Maintaining this level of consistency
through the long term would be hugely beneficial, but if you’d like some more variety to keep your
training interesting, motivating and fun, you’ll find a huge range of follow along classes in my online
studio: https://studio.livinleggings.yoga

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 Disclaimer

Please read this disclaimer carefully before engaging in any activities outlined in this guide.
1. Not Medical Advice: The content provided in this guide is for informational purposes only and
is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the
advice of your physician or qualified healthcare provider before beginning any new exercise program,
especially if you have any pre-existing health conditions or concerns.
2. Individual Results May Vary: Results from following the stretching techniques outlined in this
guide may vary from person to person. Factors such as genetics, age, fitness level, and consistency
of practice can all impact the effectiveness of the stretches and the outcomes achieved.
3. Risk of Injury: While stretching can offer numerous benefits when done properly, there is a risk
of injury associated with any physical activity. It is important to perform stretches with proper form
and technique, and to listen to your body to avoid overexertion or strain. Discontinue any stretch
that causes discomfort or pain.
4. Professional Guidance Recommended: If you are new to stretching or unsure about how to
perform certain stretches safely, consider seeking guidance from a certified personal trainer,
physical therapist, or other qualified fitness professional.
5. Not Suitable for Everyone: Some individuals may have specific medical conditions, injuries, or
physical limitations that make certain stretches unsuitable or unsafe. Consult with a healthcare
professional before attempting any stretches if you have concerns about your health or physical
abilities.
6. Assumption of Risk: By using the information provided in this stretching guide, you acknowledge
and accept the inherent risks associated with physical activity, including the risk of injury. You agree
to assume full responsibility for your actions and to release the author and publisher from any
liability for injuries or damages resulting from the use of this guide.
7. Copyright Notice: All content, including text, images, and illustrations, in this guide is protected
by copyright law and may not be reproduced or distributed without permission from the author.
8. Feedback and Questions: If you have any questions, concerns, or feedback about the content of
this guide, please contact the author directly.
By following and/or using this guide, you indicate your understanding and acceptance of the terms
outlined in this disclaimer. If you do not agree with these terms, do not use this guide.

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 Closing Thoughts

As you reach the end of this 4 week journey, take a moment to reflect and
congratulate yourself on committing to and completing this plan!
You’ve delved into the world of mobility, exploring its myriad of benefits for both
body and mind! You’ve given yourself the gift of better flexibility, enhanced ability to
regulate stress levels, reduced your risk of injury and improved the longevity of your
overall health!
I hope by completing this plan you feel inspired to coninue to integrate these
movements into your on-going routine, unlocking even greater levels of vitality,
strength, and well-being.
Thank you for entrusting me to guide you on this journey! If you’d like to continue to
ride with me, you’ll find an abundance of classes, educational videos and structured
programmes on all things mobility, flexibility and yoga in my forever expanding online
studio.
Grab your exclusive discount using the code below and I hope to see you there!
Yours in strength and bendiness,

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50% off your first month!

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