Beginner
Tier B in StretchSide Lunge Stretch
Yogi Squat
2sets
45stime
15srest
~3.1kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inInner thighs
A comfortable stretch (about 5–7 out of 10) in the target area that eases as you breathe out.
Key cue (the coach says it during the set)“Breathe out long and relax a little deeper.”
Tempo · Hold 20–40 s, breathe slowly
Feel it somewhere else? Fix it like this
- Barely felt itBarely stretching? Move a little further or change the angle until you feel the target.
- Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.
During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.
Tips
- Place a rolled towel under your heels if they lift off the floor.
- Hold a post or doorframe for support while you build mobility.
Common mistakes
- Collapsing the chest and rounding the back at the bottom.
Breathing
Breathe slowly into your belly and lengthen your spine on each inhale.