Here’s a sample Intermediate Flexibility and Mobility plan:
Weekly Structure:
Advanced Yoga or Pilates (2-3 times per week):
- Include routines that involve deeper stretches and more complex poses.
- Focus on improving flexibility in areas like the hips, back, and shoulders.
- Pilates sessions could include advanced moves for core strength and flexibility.
Mobility Work (2 times per week):
- Perform exercises that enhance joint mobility, such as dynamic stretching and mobility drills.
- Include movements for ankles, hips, thoracic spine, and shoulders.
Restorative Practices (1 time per week):
- Engage in restorative yoga or gentle stretching to aid recovery and enhance flexibility.
- Focus on relaxation and muscle release.
This plan focuses on enhancing flexibility and joint mobility, crucial for overall fitness and injury prevention. Intermediate practitioners should be mindful of their limits and avoid pushing into painful ranges of motion.