BEGINNER - INTERMEDIATE - 3x/week

THE BASELINE
PROTOCOL

David Thurin
David Thurin Click to go to page

3 MY JOURNEY TO MASTERY

4 WHY FLEXIBILITY MATTERS

5 THE TRUE BENEFITS OF MOBILITY

6 THE WARM UP

7 MOBILITY PROGRAM - PHASE 1

TABLE OF CONTENTS

14 MOBILITY PROGRAM - PHASE 2, PART 1

21 MOBILITY PROGRAM - PHASE 2, PART 2

28 MOBILITY PROGRAM - PHASE 3

35 MY PHILOSOPHY TO FLEXIBILITY

36 EXERCISE VIDEO DIRECTORY

52 FREQUENTLY ASKED QUESTIONS

54 FLEXY JOINTS

55 DISCLAIMER
2
David Thurin

WELCOME!
Hi there! I'm David, your personal flexibility coach based near Los
Angeles, California.
MY JOURNEY TO MASTERY

I'm a comprehensively certified Pilates instructor passionate

about mobility and flexibility. I used to focus on Pilates, but after
discovering the world of flexibility, I knew I had to share my
newfound knowledge with others.

I've been fortunate enough to have built a community of over 4

million followers across all major social media platforms, where I
share the benefits of movement.

My goal is to change the fitness industry for the better. I believe

people should be active and move their bodies not because they
feel like they have to but because it makes them feel good.

I'm on a mission to educate and entertain people worldwide with

science- and evidence-based content. My flexibility journey didn't
begin until I was in my 20s, and it completely changed my life. I
gained confidence in my environment and control over my own
body, and now I want to help others experience the same
transformation.

So if you're ready to take your fitness journey to the next level,

join me on this adventure. Let's move, let's be active, and let's live
the Flexy lifestyle together!

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David Thurin

WHY FLEXIBILITY MATTERS YOUR SECRET WEAPON

Stretching is like a secret weapon for your body! It helps you feel
good and keeps you happy and healthy. When you stretch,
you're not only giving your muscles a warm-up, but you're also
improving circulation, which helps reduce soreness and
stiffness.

Stretching also improves your flexibility, making everyday

movements easier, and can even help you avoid injuries. Think
of it like a superhero power that helps you stay strong and active
for years to come!

And the best part? Stretching isn't just good for your body - it's
good for your mind too! Stretching can help you feel less
stressed and more relaxed, which is great for your mental
health. So, next time you're feeling a little tense, take a few
minutes to stretch it out and give your body and mind a break.

So, whether you're a fitness guru or just trying to stay healthy,

stretching is a simple and fun way to show your body some love
and keep it feeling great. So, let's get stretching and unlock all
the amazing benefits that stretching has to offer!

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David Thurin

THE BENEFITS OF MOBILITY THE BENEFITS

If this is your first e-book from me, welcome! I'm glad
you're here. I made this guide to be the most complete
mobility and flexibility program on the market. If you
want to improve your full-body mobility, this guide is
exactly what you need!

By the end of this program, you will gain the following:

Increased full-body flexibility
Decreased joint pain
Increased range of motion
Reduced risk of injury

Over these next 4 weeks, you should see an improvement

in your whole-body mobility and flexibility. Many of us
understand the importance of living an active lifestyle
but often times we neglect the benefits of flexibility. I see
it as the missing piece to living a truly healthy life.

I can't wait for you to get started!

Stay Flexy!

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David Thurin

LET'S GET STARTED

It's important for your body to be warmed up
(literally warm) before stretching. This helps your
muscles get ready to stretch by increasing circulation
and minimizing the chance of injury or strain.

Stretching after a workout is great because your

muscles are already warmed up. But if you're
stretching at a different time or feeling a little stiff, do
a few of the following to warm up:

Dynamic movements: 3 sets of 10-15 reps

THE WARM UP

Forward Leg swings

Lateral Leg swings
Push-ups (against a wall or on your knees)
5 minutes of moderate cardio (brisk walk)
Jogging in place
Body weight squats

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David Thurin

PHASE 1 ADAPT
Week 1

PHASE 2 MAINTAIN
Weeks 2-3
THE PHASES

PHASE 3 REINFORCE
Week 4

7
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 ADAPT - WEEK 1, DAY 1
Click here to go to directory Click image for how-to video

Elephant Walks
Sets: 1 Reps: 30
Description:
Keep a perfectly flat back while hinging at the hip as if you are
trying to touch your toes. Pause when you feel a stretch, bend
one knee, then fluidly bend the other knee while straightening
the first knee - almost like you're walking in place while bent over.

Deep Split Squat

Sets: 1 Reps: 10
Description:
Take a large step forward, and keep the back leg as straight as
possible while bending the forward-facing knee all the way or as
far as possible. Straighten your front leg to lift yourself up. It's
basically a single leg squat with one leg stretched out behind you.

Standing Pancake Good Morning

Sets: 1 Reps: 10
Description:
Start by standing with your legs as wide as possible (feel the inner
thighs stretch). Hinge forward at the hips, keeping your back
straight, then rise back to the starting position.

Standing Hip Circles

Sets: 1 Reps: 10
Description:
Lift your knee up, open it up to the side, lower it all the way down
to the ground, and then bring your knee inward across your leg
and keep going in a large circular motion. You can also reverse
the direction.

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The Baseline Protocol
Standing Hamstring Stretch
Sets: 2 Time: 30 seconds
Description:
Reach down toward your toes while standing and holding. If
you're more advanced, grab your heels and flex your quads to
pull yourself deeper into the stretch.

Hip Flexor Stretch

Sets: 2 Time: 30 seconds
Description:
Start in a lunge position. One leg is stretched out behind you with
your knee resting on the floor. The other leg is in front of you
with your foot on the floor and your knee directly above your
ankle. Sink the hips to feel a stretch in the hip.

Butterfly Stretch
Sets: 2 Time: 30 seconds
Description:
Sit on the floor with the soles of your feet together and your
knees bent out to the sides. Gently press down on your knees
with your elbows, pushing them closer to the floor while
simultaneously pulling your feet closer to your hips.

Figure Four Stretch

Sets: 2 Time: 30 seconds
Description:
Lie on your back with your knees bent and feet on the floor.
Cross your right ankle over your left knee so that it's resting on
your thigh. Pull the knee with the ankle on top of it towards your
chest. Repeat for the opposite side.

WEEK 1, DAY 1 - COMPLETE

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 ADAPT - WEEK 1, DAY 2

Chest Pulses
Sets: 1 Reps: 30
Description:
Arms stretched out to the side like a T pose. "Pulse" the hands
backward to feel a stretch in the chest and biceps.

Lat/Y Pulses
Sets: 1 Reps: 30
Description:
Stretch your arms straight up or slightly out to the side with the
palms facing toward each other. "Pulse" the hands backward to
feel a stretch in the armpit area.

The Cat/Cow
Sets: 1 Reps: 10
Description:
Start on your hands and knees, then inhale as you arch your back
and lift your head and tailbone towards the ceiling. As you exhale,
round your spine, tucking your chin to your chest and bringing
your tailbone towards your knees.

Chest Stretch
Sets: 2 Time: 30 seconds
Description:
Place your hands on either side of a door frame, then step
through. Or place one hand on a wall and turn your body away till
the chest stretches.

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Bicep Stretch
Sets: 2 Time: 30 seconds
Description:
Put the back of your wrist on a counter behind the body and
lower yourself till you feel the shoulder and bicep stretching.

Wall Spinal Extension

Sets: 2 Time: 30 seconds
Description:
Place your hands on a wall, and arch your back to get your chest
to touch the wall. The closer you are to the wall and the higher up
your hands are, the easier it is. The further away you are, and the
lower your hands are on the wall, the harder it gets.

Pike Stretch
Sets: 2 Time: 30 seconds
Description:
Sit on the ground and reach your feet out in front of you, point
your toes forward, and grab as far forward as you can.

The Roll Down

Sets: 1 Time: 30 seconds
Description:
Stand with your feet hip-width apart. Pretend you are peeling
your spine off a wall one bone at a time by nodding the chin and
rolling downward, reaching toward the ground. Then roll up,
starting with the lower back and ending with the head.

WEEK 1, DAY 2 - COMPLETE

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 ADAPT - WEEK 1, DAY 3

Elephant Walks
Sets: 1 Reps: 30
Description:
Keep a perfectly flat back while hinging at the hip as if you are
trying to touch your toes. Pause when you feel a stretch, bend
one knee, then fluidly bend the other knee while straightening
the first knee - almost like you're walking in place while bent over.

Deep Split Squat

Sets: 1 Reps: 10
Description:
Take a large step forward, and keep the back leg as straight as
possible while bending the forward-facing knee all the way or as
far as possible. Straighten your front leg to lift yourself up. It's
basically a single leg squat with one leg stretched out behind you.

Standing Pancake Good Morning

Sets: 1 Reps: 10
Description:
Start by standing with your legs as wide as possible (feel the inner
thighs stretch). Hinge forward at the hips, keeping your back
straight, then rise back to the starting position.

Standing Hip Circles

Sets: 1 Reps: 10
Description:
Lift your knee up, open it up to the side, lower it all the way down
to the ground, and then bring your knee inward across your leg
and keep going in a large circular motion. You can also reverse
the direction.

12
The Baseline Protocol
Standing Hamstring Stretch
Sets: 2 Time: 30 seconds
Description:
Reach down toward your toes while standing and holding. If
you're more advanced, grab your heels and flex your quads to
pull yourself deeper into the stretch.

Hip Flexor Stretch

Sets: 2 Time: 30 seconds
Description:
Start in a lunge position. One leg is stretched out behind you with
your knee resting on the floor. The other leg is in front of you
with your foot on the floor and your knee directly above your
ankle. Sink the hips to feel a stretch in the hip.

Butterfly Stretch
Sets: 2 Time: 30 seconds
Description:
Sit on the floor with the soles of your feet together and your
knees bent out to the sides. Gently press down on your knees
with your elbows, pushing them closer to the floor while
simultaneously pulling your feet closer to your hips.

Figure Four Stretch

Sets: 2 Time: 30 seconds
Description:
Lie on your back with your knees bent and feet on the floor.
Cross your right ankle over your left knee so that it's resting on
your thigh. Pull the knee with the ankle on top of it towards your
chest. Repeat for the opposite side.

WEEK 1, DAY 3 - COMPLETE

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David Thurin

PHASE 1 ADAPT
Week 1

PHASE 2 MAINTAIN
Weeks 2-3
THE PHASES

PHASE 3 REINFORCE
Week 4

14
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 MAINTAIN - WEEK 2, DAY 1

Arm Circles
Sets: 1 Reps: 10
Description:
Start Standing. Use a LARGE Range of Motion to make a giant
circular motion with the arms. You can experiment with a fast or
slow speed. Then reverse the direction.

Standing Side Bend

Sets: 1 Reps: 10
Description:
Stand with a wide stance, and extend one arm straight overhead.
Reach over the body as far as possible and then switch to the
other side, reaching with the opposing arm—slow, controlled
movements.

Cobra Pose Press Ups

Description: Sets: 1 Reps: 8
Lie face down on the floor with your hands placed beneath your
shoulders. Push up with your hands, lifting your chest and
extending your arms. Keep both the legs and the hips Active and
off of the floor. Then lower yourself back down to the starting
position, keeping your elbows close to your body.

The Roll Down

Sets: 1 Reps: 5
Description:
Stand with your feet hip-width apart. Pretend you are peeling
your spine off a wall one bone at a time by nodding the chin and
rolling downward, reaching toward the ground. Then roll up,
starting with the lower back and ending with the head.

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Box Shoulder Stretch
Sets: 2 Time: 30 seconds
Description:
Place your hands on a counter, or something of similar height,
about shoulder width apart, sink your chest below it as far as
possible and hold.

Lateral Stretch
Sets: 2 Time: 30 seconds
Description:
Reach one arm up and over your head, then bend the body to the
side, reaching further. Hold the stretch.

Seated Torso Twist

Sets: 2 Time: 30 seconds
Description:
Sit on the floor with your legs crossed in front of you. Raise your
arms to shoulder height, cross your arms, and twist at the waist
as far as you can and hold.

Chair Dip Hold

Sets: 2 Time: 30 seconds
Description:
Sit on the edge of a chair and place your hands on the seat,
slightly behind your hips. Slowly lower your body towards the
floor by bending your elbows and hold.

WEEK 2, DAY 1 - COMPLETE

16
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 MAINTAIN - WEEK 2, DAY 2

Hamstring Kick
Sets: 1 Reps: 15
Description:
Stand with feet hip-width apart, kick one leg up as high as you
can, trying to keep your leg straight. Repeat with the other leg.

Lunge w/ Back Leg Extensions

Sets: 1 Reps: 10
Description:
Start in a lunge position, then extend the back leg straight by
lifting the back knee off of the ground while keeping the front
knee over the ankle. Then lower the knee back down. Try to keep
the hips as low as possible to deepen the stretch.

Standing Good Morning

Sets: 1 Reps: 10
Description:
Stand with feet hip-width apart, hinge forward at the hips while
keeping your back straight, almost as if you're trying to touch
your toes. Then return to the standing position and repeat.

Crossbody Leg Swings

Sets: 1 Reps: 15
Description:
Hold onto a wall or something in front of you for support. Swing
one leg across the front of your body, then back and out to the
side. Repeat while slowly increasing your range of motion.

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Pancake Stretch
Sets: 2 Time: 30 seconds
Description:
Sit on the ground with your legs as straight as possible. Spread
the legs as open as you can get them and reach as far forward as
possible with your upper body.

Couch Stretch
Sets: 2 Time: 30 seconds
Description:
Start in a lunge position with the back knee and foot against a
wall. Bring your body as close to the wall as you can to deepen
the bend in the knee.

Modified Pigeon
Sets: 2 Time: 30 seconds
Description:
Start in a 90/90 position - one leg is in front of you with the knee
and ankle on the ground at a 90-degree angle, and one leg is to
the side with the knee and ankle on the ground at a 90-degree
angle. Lean forward to feel the stretch.

Wall Deep Squat

Sets: 2 Time: 30 seconds
Description:
Stand with your back to a wall. Place your feet shoulder-width
apart and sit back into a squat position while keeping your heels
on the ground. Use the wall for balance and press yourself
deeper into the squat. Hold the squat position.

WEEK 2, DAY 2 - COMPLETE

18
The Baseline Protocol
 MAINTAIN - WEEK 2, DAY 3

Arm Circles
Sets: 1 Reps: 10
Description:
Start Standing. Use a LARGE Range of Motion to make a giant
circular motion with the arms. You can experiment with a fast or
slow speed. Then reverse the direction.

Standing Side Bend

Sets: 1 Reps: 10
Description:
Stand with a wide stance, and extend one arm straight overhead.
Reach over the body as far as possible and then switch to the
other side, reaching with the opposing arm—slow, controlled
movements.

Cobra Pose Press Ups

Description: Sets: 1 Reps: 8
Lie face down on the floor with your hands placed beneath your
shoulders. Push up with your hands, lifting your chest and
extending your arms. Keep both the legs and the hips Active and
off of the floor. Then lower yourself back down to the starting
position, keeping your elbows close to your body.

The Roll Down

Sets: 1 Reps: 5
Description:
Stand with your feet hip-width apart. Pretend you are peeling
your spine off a wall one bone at a time by nodding the chin and
rolling downward, reaching toward the ground. Then roll up,
starting with the lower back and ending with the head.

19
The Baseline Protocol
Box Shoulder Stretch
Sets: 2 Time: 30 seconds
Description:
Place your hands on a counter, or something of similar height,
about shoulder width apart, sink your chest below it as far as
possible and hold.

Lateral Stretch
Sets: 2 Time: 30 seconds
Description:
Reach one arm up and over your head, then bend the body to the
side, reaching further. Hold the stretch.

Seated Torso Twist

Sets: 2 Time: 30 seconds
Description:
Sit on the floor with your legs crossed in front of you. Raise your
arms to shoulder height, cross your arms, and twist at the waist
as far as you can and hold.

Chair Dip Hold

Sets: 2 Time: 30 seconds
Description:
Sit on the edge of a chair and place your hands on the seat,
slightly behind your hips. Slowly lower your body towards the
floor by bending your elbows and hold.

WEEK 2, DAY 3 - COMPLETE

20
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David Thurin

PHASE 1 ADAPT
Week 1

PHASE 2 MAINTAIN
Weeks 2-3
THE PHASES

PHASE 3 REINFORCE
Week 4

21
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 MAINTAIN - WEEK 3, DAY 1

Hamstring Kick
Sets: 1 Reps: 15
Description:
Stand with feet hip-width apart, kick one leg up as high as you
can, trying to keep your leg straight. Repeat with the other leg.

Lunge w/ Back Leg Extensions

Sets: 1 Reps: 10
Description:
Start in a lunge position, then extend the back leg straight by
lifting the back knee off of the ground while keeping the front
knee over the ankle. Then lower the knee back down. Try to keep
the hips as low as possible to deepen the stretch.

Standing Good Morning

Sets: 1 Reps: 10
Description:
Stand with feet hip-width apart, hinge forward at the hips while
keeping your back straight, almost as if you're trying to touch
your toes. Then return to the standing position and repeat.

Crossbody Leg Swings

Sets: 1 Reps: 15
Description:
Hold onto a wall or something in front of you for support. Swing
one leg across the front of your body, then back and out to the
side. Repeat while slowly increasing your range of motion.

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Pancake Stretch
Sets: 2 Time: 30 seconds
Description:
Sit on the ground with your legs as straight as possible. Spread
the legs as open as you can get them and reach as far forward as
possible with your upper body.

Couch Stretch
Sets: 2 Time: 30 seconds
Description:
Start in a lunge position with the back knee and foot against a
wall. Bring your body as close to the wall as you can to deepen
the bend in the knee.

Modified Pigeon
Sets: 2 Time: 30 seconds
Description:
Start in a 90/90 position - one leg is in front of you with the knee
and ankle on the ground at a 90-degree angle, and one leg is to
the side with the knee and ankle on the ground at a 90-degree
angle. Lean forward to feel the stretch.

Wall Deep Squat

Sets: 2 Time: 30 seconds
Description:
Stand with your back to a wall. Place your feet shoulder-width
apart and sit back into a squat position while keeping your heels
on the ground. Use the wall for balance and press yourself
deeper into the squat. Hold the squat position.

WEEK 3, DAY 1 - COMPLETE

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 MAINTAIN - WEEK 3, DAY 2

Cherry Pickers
Sets: 1 Reps: 30
Description:
Reach both arms straight up as high as possible and alternate
reaching one hand higher than the other. Focus on how the
shoulders and upper back move as you go.

Bicep Back Swings

Sets: 1 Reps: 15
Description:
Stand with feet shoulder-width apart, keep the arms straight and
palms facing backward, and swing the arm back as fast as you
can comfortably and safely go.

Deep Dips
Sets: 1 Reps: 10
Description:
Place hands shoulder-width apart on a sturdy surface, and face
the body away so that the arms are slightly behind you. Lower
the body towards the ground, keeping the elbows close to the
body and the back straight, then push back up to the starting
position.

Spine Stretch
Sets: 1 Reps: 10
Description:
Sit on the ground with the legs extended straight forward and
back as tall as possible. Reach the arms forward as if you are
about to touch your toes, then SLOWLY round the spine one
bone at a time reaching above the toes with the head down and
spine fully rounded, reverse the movement, and repeat.

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Seal Pose
Sets: 2 Time: 30 seconds
Description:
Lay face down with hands under the shoulders, and press your
upper body up while the lower body remains relaxed and
unmoving.

QL Stretch
Sets: 2 Time: 30 seconds
Description:
Stand in a doorway, cross one leg behind the other, and bend the
upper body in the same direction, reaching one arm overhead to
complete the arch. Basically, make your best banana impression.

Wrist Extension
Sets: 2 Time: 30 seconds
Description:
Place the palms on the ground with the finger pointing forward.
Slowly lean forward to extend the wrists as far as tolerable with
no pain.

Wrist Flexion
Sets: 2 Time: 30 seconds
Description:
Place the knuckles on the ground with the fingers pointing
toward each other. Open the hand to bring the wrists toward the
ground. Go as far as tolerable with no pain.

WEEK 3, DAY 2 - COMPLETE

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 MAINTAIN - WEEK 3, DAY 3

Single Leg RDL

Sets: 1 Reps: 10
Description:
Stand on one leg with the other leg slightly off the ground. Hinge
forward from the hips, keeping the standing leg perfectly straight
and reaching towards the ground.

Lunge Pulses
Sets: 1 Reps: 10
Description:
Stand in a lunge position with one leg forward and one leg back,
keep the back knee off of the ground, and push the hips down in
a pulsing motion, repeat the movement for several reps.

Crossed Leg Toe Taps

Sets: 1 Reps: 15
Description:
While standing, keep one leg straight and cross it behind the
other. Reach downward and try to touch the toes of the leg that is
crossed behind the other and pulse up and down.

Full Range Squats

Sets: 1 Reps: 10
Description:
Stand with feet shoulder-width apart and lower the body down
towards the ground, keeping the back straight. Push back up to
the starting position. Normal squat, just deep!

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The Baseline Protocol
Single Leg Hamstring Stretch
Sets: 2 Time: 30 seconds
Description:
Sit on the ground with one leg extended and one leg comfortably
bent and relaxed to the side. Reach toward the toes of the
extended leg and hold.

Hip Flexor Reach

Sets: 2 Time: 30 seconds
Description:
To perform the stretch, get into a lunge position, with one foot
forward and the other foot back. While keeping your core tight
and your chest lifted, gently push your hips forward while
reaching the hands upwards and slightly extending the spine.

Crossbody Hamstring Stretch

Sets: 2 Time: 30 seconds
Description:
While standing, keep one leg straight and cross it behind the
other. Reach downward and try to touch the toes of the leg that is
crossed behind the other and hold.

Wall Deep Squat

Sets: 2 Time: 30 seconds
Description:
Stand with your back to a wall. Place your feet shoulder-width
apart and sit back into a squat position while keeping your heels
on the ground. Use the wall for balance and press yourself
deeper into the squat. Hold the squat position.

WEEK 3, DAY 3 - COMPLETE

27
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David Thurin

PHASE 1 ADAPT
Week 1

PHASE 2 MAINTAIN
Weeks 2-3
THE PHASES

PHASE 3 REINFORCE
Week 4

28
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 REINFORCE - WEEK 4, DAY 1

Cherry Pickers
Sets: 1 Reps: 30
Description:
Reach both arms straight up as high as possible and alternate
reaching one hand higher than the other. Focus on how the
shoulders and upper back move as you go.

Bicep Back Swings

Sets: 1 Reps: 15
Description:
Stand with feet shoulder-width apart, keep the arms straight and
palms facing backward, and swing the arm back as fast as you
can comfortably and safely go.

Deep Dips
Sets: 1 Reps: 10
Description:
Place hands shoulder-width apart on a sturdy surface, and face
the body away so that the arms are slightly behind you. Lower
the body towards the ground, keeping the elbows close to the
body and the back straight, then push back up to the starting
position.

Spine Stretch
Sets: 1 Reps: 10
Description:
Sit on the ground with the legs extended straight forward and
back as tall as possible. Reach the arms forward as if you are
about to touch your toes, then SLOWLY round the spine one
bone at a time reaching above the toes with the head down and
spine fully rounded, reverse the movement, and repeat.

29
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Seal Pose
Sets: 2 Time: 30 seconds
Description:
Lay face down with hands under the shoulders, and press your
upper body up while the lower body remains relaxed and
unmoving.

QL Stretch
Sets: 2 Time: 30 seconds
Description:
Stand in a doorway, cross one leg behind the other, and bend the
upper body in the same direction, reaching one arm overhead to
complete the arch. Basically, make your best banana impression.

Wrist Extension
Sets: 2 Time: 30 seconds
Description:
Place the palms on the ground with the finger pointing forward.
Slowly lean forward to extend the wrists as far as tolerable with
no pain.

Wrist Flexion
Sets: 2 Time: 30 seconds
Description:
Place the knuckles on the ground with the fingers pointing
toward each other. Open the hand to bring the wrists toward the
ground. Go as far as tolerable with no pain.

WEEK 4, DAY 1 - COMPLETE

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 REINFORCE - WEEK 4, DAY 2

Single Leg RDL

Sets: 1 Reps: 10
Description:
Stand on one leg with the other leg slightly off the ground. Hinge
forward from the hips, keeping the standing leg perfectly straight
and reaching towards the ground.

Lunge Pulses
Sets: 1 Reps: 10
Description:
Stand in a lunge position with one leg forward and one leg back,
keep the back knee off of the ground, and push the hips down in
a pulsing motion, repeat the movement for several reps.

Crossed Leg Toe Taps

Sets: 1 Reps: 15
Description:
While standing, keep one leg straight and cross it behind the
other. Reach downward and try to touch the toes of the leg that is
crossed behind the other and pulse up and down.

Full Range Squats

Sets: 1 Reps: 10
Description:
Stand with feet shoulder-width apart and lower the body down
towards the ground, keeping the back straight. Push back up to
the starting position. Normal squat, just deep!

31
The Baseline Protocol
Single Leg Hamstring Stretch
Sets: 2 Time: 30 seconds
Description:
Sit on the ground with one leg extended and one leg comfortably
bent and relaxed to the side. Reach toward the toes of the
extended leg and hold.

Hip Flexor Reach

Sets: 2 Time: 30 seconds
Description:
To perform the stretch, get into a lunge position, with one foot
forward and the other foot back. While keeping your core tight
and your chest lifted, gently push your hips forward while
reaching the hands upwards and slightly extending the spine.

Crossbody Hamstring Stretch

Sets: 2 Time: 30 seconds
Description:
While standing, keep one leg straight and cross it behind the
other. Reach downward and try to touch the toes of the leg that is
crossed behind the other and hold.

Wall Deep Squat

Sets: 2 Time: 30 seconds
Description:
Stand with your back to a wall. Place your feet shoulder-width
apart and sit back into a squat position while keeping your heels
on the ground. Use the wall for balance and press yourself
deeper into the squat. Hold the squat position.

WEEK 4, DAY 2 - COMPLETE

32
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 REINFORCE - WEEK 4, DAY 3

Chest Pulses
Sets: 1 Reps: 30
Description:
Arms stretched out to the side like a T pose. "Pulse" the hands
backward to feel a stretch in the chest and biceps.

Lat/Y Pulses
Sets: 1 Reps: 30
Description:
Stretch your arms straight up or slightly out to the side with the
palms facing toward each other. "Pulse" the hands backward to
feel a stretch in the armpit area.

The Cat/Cow
Sets: 1 Reps: 10
Description:
Start on your hands and knees, then inhale as you arch your back
and lift your head and tailbone towards the ceiling. As you exhale,
round your spine, tucking your chin to your chest and bringing
your tailbone towards your knees.

Chest Stretch
Sets: 2 Time: 30 seconds
Description:
Place your hands on either side of a door frame, then step
through. Or place one hand on a wall and turn your body away till
the chest stretches.

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The Baseline Protocol
Bicep Stretch
Sets: 2 Time: 30 seconds
Description:
Put the back of your wrist on a counter behind the body and
lower yourself till you feel the shoulder and bicep stretching.

Wall Spinal Extension

Sets: 2 Time: 30 seconds
Description:
Place your hands on a wall, and arch your back to get your chest
to touch the wall. The closer you are to the wall and the higher up
your hands are, the easier it is. The further away you are, and the
lower your hands are on the wall, the harder it gets.

Pike Stretch
Sets: 2 Time: 30 seconds
Description:
Sit on the ground and reach your feet out in front of you, point
your toes forward, and grab as far forward as you can.

The Roll Down

Sets: 2 Time: 30 seconds
Description:
Stand with your feet hip-width apart. Pretend you are peeling
your spine off a wall one bone at a time by nodding the chin and
rolling downward, reaching toward the ground. Then roll up,
starting with the lower back and ending with the head.

WEEK 4, DAY 3 - COMPLETE

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David Thurin

MY PHILOSOPHY TO FLEXIBILITY FOOD FOR THOUGHT

Congratulations on reaching the end of this guide! You should be
feeling proud of yourself for taking the time to invest in your
health and well-being. By committing to this journey, you have
taken a big step towards achieving a more flexible and mobile
body.

Flexibility and mobility are essential for maintaining a healthy

body. They can help to reduce the feeling of tightness that many
people experience throughout the day, increase your range of
motion, and decrease the risk of injury. Engaging in regular
stretching and mobility exercises can also improve your posture,
balance, and coordination, making it easier to perform daily tasks.

By prioritizing your health and wellness, you are doing something

positive for yourself. Remember that self-care is not selfish; it's
essential to maintaining a healthy and balanced life. Taking care
of yourself will benefit you and the people around you, as you will
be better equipped to handle the demands of daily life.

I want to express my gratitude to you for trusting me to be your

flexibility expert. Your commitment and support mean the world
to me, and I'm honored to have been a part of your wellness
journey.

P.S. This is a routine that you can repeat as many times as you
want. Feel free to start over from the top!

Stay Flexy!

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David Thurin
Arm Circles
Type:
Watch here
Dynamic Active
Why:
EXERCISE VIDEO DIRECTORY
This combines all the possible shoulder ranges into one
general exercise. Great for warming up and mobilizing
the shoulders.
Where:
Primary: shoulders. Secondary: chest, lats

Bicep Back Swings

Type:
Watch here
Dynamic Passive
Why:
Dynamic stretches for the arms are just as valuable as
the legs.

Where:
Primary: Shoulder, Bicep. Secondary: chest

Bicep Stretch
Type:
Watch here
Static Passive
Why:
Reaching for things behind the body can be difficult, but
getting proficient at this type of movement makes it
easy.
Where:
Primary: Shoulder, Bicep. Secondary: chest

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David Thurin
Box Shoulder Stretch
Type:
Watch here
Static Passive
Why:
This stretches the lats in a way that really helps with
shoulder mobility. Reaching upward or even backward
are affected by this.
Where:
Primary: Lats. Secondary: Chest, Abs, Spine
EXERCISE DIRECTORY

Butterfly Stretch
Type:
Watch here
Static Passive
Why:
This attacks those inner thighs without the hamstrings
hindering the stretch.

Where:
Primary: Inner Thigh. Secondary: Glutes, Lower back

Chair Dip Hold

Type:
Watch here
Static Active
Why:
Everybody has had an itch they couldn't scratch. This
stretch helps you to make your ENTIRE back scratchable
by yourself!
Where:
Primary: front shoulders. Secondary: chest

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David Thurin
Cherry Pickers
Type:
Watch here
Dynamic Active
Why:
Overhead shoulder mobility is super important
ESPECIALLY the older you get.

Where:
Primary: Lats. Secondary: shoulders
EXERCISE DIRECTORY

Chest Pulses
Type:
Watch here
Dynamic Passive
Why:
Shoulder mobility is largely hindered by tightness in the
chest. This stretch directly addresses that.

Where:
Primary: Chest. Secondary: Biceps, shoulders

Chest Stretch
Type:
Watch here
Static Passive
Why:
Most people use phones or computers a LOT. This is a
lot of forward rounding, which tightens the shoulders.
Chest stretches counteract that.
Where:
Primary: chest. Secondary: shoulders

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David Thurin
Cobra Pose Press Ups
Type:
Watch here
Dynamic Active
Why:
Great for making room for digestion! But this also is KEY
to unlocking spinal mobility.

Where:
Primary: Abs. Secondary: Back
EXERCISE DIRECTORY

Couch Stretch
Type:
Watch here
Static Passive
Why:
There is more than one muscle that "flexes" the hip
forward. The Quad/Thigh is one of them! By combining a
lunge with a quad stretch, you get unreal hip flexor gains
Where:
Primary: Quads, Hip Flexors. Secondary: abs

Crossbody Hamstring Stretch

Type:
Watch here
Static Passive
Why:
The IT band may FEEL like it's super tight and
stretching, but this is really a nerve-focused stretch
Where:
Primary: Hamstrings, It band. Secondary: glutes, lower
back

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David Thurin
Cross Body Leg Swings
Type:
Watch here
Dynamic Passive
Why:
Swinging this way gets both the glutes AND the
adductors in one dynamic stretch—the perfect way to
ease your way into hip mobility.
Where:
Primary: adductors, glutes. Secondary: hamstrings
EXERCISE DIRECTORY

Crossed Leg Toe Taps

Type:
Watch here
Dynamic Passive
Why:
Little short-range dynamic taps like this are great for
"stretching" your potential. And by crossing your leg,
your more easily target nerves rather than muscles.
Where:
Primary: Hamstrings, glutes. Secondary: lower back

Deep Dips
Type:
Watch here
Dynamic Active
Why:
Previously, most people believed this was a dangerous
exercise. But if you only go as deep as you can with no
pain, there is only benefits. Strength through length!
Where:
Primary: triceps, shoulders secondary: chest

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David Thurin
Deep Split Squat
Type:
Watch here
Dynamic Active
Why:
The Deep Split squat teaches how to FULLY bend your
knees while simultaneously stretching your hip flexor.
Where:
Primary: Back leg Hip Flexor. Secondary: Front leg Quad,
Front knee.
EXERCISE DIRECTORY

Elephant Walks
Type:
Watch here
Dynamic Passive
Why:
Elephant walks "glide" your nerves which basically lets
your brain know "it's okay to stretch further!"
Where:
Primary: Hamstrings. Secondary: behind the knees,
bottoms of the feet

Figure Four Stretch

Type:
Watch here
Static Passive
Why:
This trains external rotation of the hips, very important
for skills like the middle splits or just sitting down
comfortably with the legs folded.
Where:
Primary: Side Glute. Secondary: lower back, hip, inner
thigh
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David Thurin
Full Range Squats
Type:
Watch here
Dynamic Active
Why:
Even if the heels cannot stay on the ground, this
exercise is worth it just for the knee benefits. A full
range of motion is super important to healthy knees.
Where:
Primary: quads, hips, ankles Secondary: Glutes
EXERCISE DIRECTORY

Hamstring Kick
Type:
Watch here
Dynamic Passive
Why:
High speed dynamic stretches like this are great for
increasing "cold" flexibility. Meaning you'll be able to
touch your toes without a warm up!
Where:
Primary: Hamstring. Secondary: glutes

Standing Hamstring Stretch

Type:
Watch here
Static Passive

Why:
Tying shoes, picking things up, high kicks or just
showing off that you can touch your toes.

Where:
Primary: Hamstrings. Secondary: lower back, calves

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David Thurin
Hip Flexor Reach
Type:
Watch here
Static Active
Why:
By elevating the arms, you deepen the stretch into the
abdominals! This is super helpful for athletes that need
to sprint.
Where:
Primary: hip flexors, abs. Secondary: quads, lower back
EXERCISE DIRECTORY

Hip Flexor Stretch

Type:
Watch here
Static Passive
Why:
Hip Flexor stretch is essential for hip mobility. Skills like
front splits, sprinting, and hiking all benefit from flexible
hips.
Where:
Primary: Hip Flexor. Secondary: Abs, Glutes

Lat/Y Pulses
Type:
Watch here
Dynamic Passive
Why:
The second biggest factor for tight shoulders in
tightness in the lats, or the armpit area. This stretch
addresses that.
Where:
Primary: Lats. Secondary: shoulders

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Lateral Stretch
Type:
Watch here
Static Active

Why:
The obliques and lats work together to bend the spine
sideways, which is essential if you want to be a ninja.

Where:
Primary: Lats, obliques. Secondary: shoulder
EXERCISE DIRECTORY

Lunge Pulse
Type:
Watch here
Dynamic Passive
Why:
By adding a little bounce, you go slightly deeper than you
normally would just hold. As long as you avoid pain, this
really helps with cold flexibility! Without a warm-up,
you'll be able to do MORE than you thought if you stay
consistent with these.
Where:
Primary: hip flexor, quad. Secondary: lower back, Glutes

Lunge w/ Back Leg Extension

Type:
Watch here
Dynamic Active

Why:
The quad is 1 of your hip flexor muscles! So stretching
and flexing like this REALLY helps with hip flexibility.

Where:
Primary: quads, hip flexor Secondary: Glutes

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David Thurin
Modified Pigeon
Type:
Watch here
Static Passive
Why:
This stretch allows you to dig deep and adjust yourself
deeper into a stretch that your glutes and external
rotators don't normally feel.
Where:
Primary: Glutes, Hips. Secondary: lower back
EXERCISE DIRECTORY

Pancake Stretch
Type:
Watch here
Static Passive
Why:
Pancake is a great exercise you can use to track your
progress! Since it involves a large area, even small gains
are easy to spot. Also, the pancake is essential to skills
like the middle splits.
Where:
Primary: Hamstrings, Adductors. Secondary: glutes,
lower back

Pike Stretch
Type:
Watch here
Static Active
Why:
This combines the spine and the hamstrings together to
maximize your flexibility in reaching downward.
Where:
Primary: Spine, Hamstrings. Secondary: upper back,
shoulders.

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David Thurin
QL Stretch
Type:
Watch here
Static Passive
Why:
This is the secret to lower back stiffness for anyone who
sits for long periods on time.
Where:
Primary: lower back. Secondary: Lats, obliques, side
glutes
EXERCISE DIRECTORY

Seal Pose
Type:
Watch here
Static Active
Why:
People think this stretches your back. This is actually an
abdominal stretch! By becoming flexible in the abs, any
spinal extension or back bending movement becomes
easier and less injury prone.
Where:
Primary: abs, spine. Secondary: hip flexors, upper back

Seated Torso Twist

Type:
Watch here
Static Active
Why:
Contracting the muscle to perform a stretch may not be
as deep of a stretch BUT It is way more functional,
meaning you literally use that skill in life.
Where:
Primary: Obliques. Secondary: spine, abs

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David Thurin
Single Leg Hamstring Stretch
Type:
Watch here
Static Passive

Why:
One leg at a time makes stretching WAY easier.

Where:
Primary: hamstrings, lower back Secondary: glutes
EXERCISE DIRECTORY

Single Leg RDL

Type:
Watch here
Dynamic Active
Why:
Every time you bend over to pick something up, you use
this kind of strength to SOME DEGREE. So if increasing
this capacity directly helps in the ability to bend over!
Where:
Primary: hamstrings. Secondary: Glutes

Spine Stretch
Type:
Watch here
Dynamic Active
Why:
The nerves from your lower spine are directly connected
to the nerves in your legs! So if your hamstrings are
stiff, this could be why.
Where:
Primary: spine. Secondary: hamstrings.

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David Thurin
Standing Good Morning
Type:
Watch here
Dynamic Active
Why:
By leaning forward the hamstring is stretch under load.
The combined flexing and stretching really helps bust
through plateaus in flexibility training.
Where:
Primary: hamstrings Secondary: adductors, glutes
EXERCISE DIRECTORY

Standing Hip Circles

Type:
Watch here
Dynamic Active
Why:
Articulating the hips in a large range of motion helps
with general hip mobility, preventing falls, and warming
up the hips.
Where:
Primary: Hip Flexor. Secondary: Inner thigh, Glutes

Standing Pancake Good Morning

Type:
Watch here
Dynamic Active
Why:
Stretching the Adductors under load creates flexible
AND strong hips. Also great progression for the middle
splits.
Where:
Primary: Inner Thigh Secondary: Hamstrings, Glutes,
Lower Back
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David Thurin
Standing Side Bend
Type:
Watch here
Dynamic Active
Why:
By bending to the side, the stretch starts at the arm and
arks its way all the way through the abs to the hips. This
is how you grab the stuff off far from reach.
Where:
Primary: lats. Secondary: abs, obliques
EXERCISE DIRECTORY

The Cat/Cow
Type:
Watch here
Dynamic Active

Why:
Joseph's Pilates said, "If your spine is Stiff at 30, you are
old. If it is Flexible at 60, you are young" think about that!

Where:
Primary: Spine. Secondary: abs

The Rolldown
Type:
Watch here
Dynamic Passive
Why:
Your spinal cord is where all your nerves stem from, if
you don't move it or articulate it very often things like
unexplained stiffness occur.
Where:
Primary: spine. Secondary: hamstrings

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David Thurin
Wall Deep Squat
Type:
Watch here
Static Passive
Why:
There are few moves as fundamental to human
movement as the squat. Eventually, this will feel restful
rather than difficult!
Where:
Primary: ankles, knees, hips. Secondary: lower back,
feet
EXERCISE DIRECTORY

Wall Spinal Extension

Type:
Watch here
Static Passive
Why:
Linking shoulder extension with spinal extension is for
overhead shoulder mobility. Think reaching to the top
shelf.
Where:
Primary: Abs, spine. Secondary: Shoulders, chest, lower
back, neck

Wrist Extension
Type:
Watch here
Static Passive
Why:
Most people with wrist pain either struggle with bending
the wrist forward or backward… it may not necessarily
"cause" the pain, but it's worth addressing.
Where:
Primary: wrist. Secondary: forearm, shoulders

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The Baseline Protocol
David Thurin
Wrist Flexion
Type:
Watch here
Static Passive
Why:
Without the ability to flex the wrist or bend it forward, it
would be impossible to climb just about anything! So
this will help with grip.
Where:
Primary: wrist. Secondary: forearm
EXERCISE DIRECTORY

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David Thurin

1. What does static, dynamic, active and passive

stretching mean?

Static and Dynamic refers to whether or not there is movement in the

stretch. Dynamic means movement and Static means there is no
movement. Passive and Active refers to whether or not the muscle
being stretched is flexed or not! Passive means you relax the muscle
as much as possible. And Active means you flex it as much as you can
do safely!

2. Should the movements feel uncomfortable?

These movement will sometimes feel uncomfortable especially if you
have limited mobility, but it should never be painful. It's good to push
yourself but you never want to feel pain.

3. Is the warm up necessary?

It’s not the end of the world if you do not warm up. BUT having a
warm up first will give you the LOWEST possible chance of injury and
increase the effectiveness of each session.

4. Should I stretch if I'm sore?

Yes! The soreness will not affect the session. For some, stretching
even helps with delayed onset muscle soreness. Be sure to warm up
properly and not push yourself too hard if you are feeling very sore.

5. Can I do this before a workout?

Preferably not - because this stretching routine is a bit
FAQS

comprehensive it is meant to be performed on its own or after a

workout. Overstretching before a workout can decrease the
effectiveness of the workout!

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David Thurin

6. What if I miss a day?

That's totally okay! I did not assign specific days for this reason. As
long as you fit the 3 days of stretching into a week, there's no problem
with what days you choose. The most important component is
consistency. Even if you do miss an entire day out of the week, just
keep going into the next!

7. Do I stop the program after the 4 weeks?

Definitely not! Your first flexibility gains are mostly neural. That means
your brain is finding out that it’s safe to explore those deep ranges of
motion. So you can lose those gains as fast as you made them! It take
a while before they start to stick.

If you have any questions feel free to send them my way:

[email protected]

Click here!
FAQS

53
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 David Thurin

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54
David Thurin

THANK YOU!
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 rights reserved. No part of this ebook may be reproduced,

distributed, or transmitted in any form or by any means,
including photocopying, recording, or other electronic or
mechanical methods, without the prior written permission of the
author, except in the case of brief quotations embodied in
critical reviews and certain other noncommercial uses permitted
by copyright law. This ebook is for your personal use only and
DISCLAIMER

may not be resold or used for commercial purposes.

Unauthorized distribution or resale of this ebook is strictly
prohibited and may result in legal action.

55
The Baseline Protocol
 BEGINNER - INTERMEDIATE

THE BASELINE
PROTOCOL

David Thurin