Description

Purpose: Safely improve flexibility and joint mobility, reduce the risk of strains, ease muscle stiffness after training, prepare the body for workouts/competitions, and speed up recovery.

Who it’s for: Beginners, fitness enthusiasts, team athletes, runners, strength trainees, and anyone with a sedentary lifestyle.

What’s inside

• Step-by-step 10–20 minute routines: warm-up, cool-down, flexibility, and mobility.
• Tailored options: speed, strength, endurance, “office back.”
• Progressions from beginner → intermediate → advanced.
• Quick self-tests (3–5 min mobility checks).
• Common mistakes with correction tips (illustrated).

Content 

• Stretching basics: time, breathing, safe intensity.
• Mobility for neck, shoulders, hips, knees, ankles.
• Dynamic vs static stretching — when to use.
• 6 sport-specific routines (soccer, basketball, running, strength, tennis, cross-training).
• 4-week integration plan.

Formats

• PDF / ePub (readable & printable).
• Short video clips (MP4 1080p) for key moves.
• Digital checklist (Google Docs/Notion).