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4-day home stretching workout plan Deep Flexibility Routine

Four sessions of longer holds and deeper end range work, for people who already stretch regularly. Never stretch into sharp pain.

Level
Intermediate
Days a week
4
Per session
16–30 min
Goal
Flexibility
Equipment
None, bodyweight only
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Workout schedule

4 days a week · 11 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

Day 1 · ~16 min Spine Extension

3 exercises · 12 sets · ~16 min

  1. Standing Side Bend Abs · Bodyweight 4 sets of 40s · 0:25 rest 0:25 rest
  2. Cobra Stretch Abs · Bodyweight 4 sets of 10 reps · 0:25 rest 0:25 rest
  3. Front Plank on Elbows Abs · Bodyweight 4 sets of 45s · 0:30 rest 0:30 rest

Day 2 · ~21 min Spine Flexion

3 exercises · 11 sets · ~21 min

  1. Bodyweight Spinal Jefferson Curl Abs · Bodyweight 5 sets of 8 reps · 0:30 rest 0:30 rest
  2. Front Plank on Elbows Abs · Bodyweight 3 sets of 40s · 0:30 rest 0:30 rest
  3. Dead Bug Abs · Bodyweight 3 sets of 20 reps · 0:25 rest 0:25 rest

Day 3 · ~30 min Hamstrings & Hips

4 exercises · 15 sets · ~30 min

  1. Good Mornings Glutes · Bodyweight 4 sets of 15 reps · 0:35 rest 0:35 rest
  2. Single Legged Romanian Deadlifts Glutes · Bodyweight 4 sets of 12 reps · 0:35 rest 0:35 rest
  3. Bodyweight Alternating Lateral Lunge Glutes · Bodyweight 4 sets of 16 reps · 0:30 rest 0:30 rest
  4. Front Plank on Elbows Abs · Bodyweight 3 sets of 1m · 0:35 rest 0:35 rest

Day 4 · ~26 min Full Body Flow

4 exercises · 12 sets · ~26 min

  1. Cobra Stretch Abs · Bodyweight 3 sets of 10 reps · 0:25 rest 0:25 rest
  2. Bodyweight Squat Glutes · Bodyweight 3 sets of 20 reps · 0:35 rest 0:35 rest
  3. Bodyweight Deadlift Abs · Bodyweight 3 sets of 15 reps · 0:30 rest 0:30 rest
  4. Elbow Side Plank Abs · Bodyweight 3 sets of 40s · 0:30 rest 0:30 rest

About this plan

Who it's for

For people who have trained regularly for a while. You need no equipment.

Not the right fit?

What to expect

Each week is 50 working sets across 11 exercises, about 1 h 35 min in total.

Sets run from 8 to 20 reps, with 0:25 to 0:35 of rest between them.

Main muscles: Abs, Glutes, Hamstrings, Quads.

How to progress

Range of motion improves slowly and with repetition, so regular sessions count for more than long ones.

  1. Go a little further. Hold a position a few seconds longer, or ease a little further into it. Stop short of pain.
  2. Look for easier. A position that feels easier than it did last week is the sign it's working.
  3. Beat last week. At this level the numbers move week to week rather than every session. Aim to beat last week on each exercise, even by a single rep.

If an exercise stalls: Stuck for two or three weeks running? Take a little weight off and build back up.

When it gets easy: Loaded Stretching, the same goal at advanced level, 3 days a week, with equipment.

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