Day 1
For each strength move perform 1 set of 8-10 reps, then move on to the foam roller and stretching tutorials following the tutorials in order. They will auto play if you let them. For this program you’ll be using static/passive stretching for the most part to allow you to focus on proper body mechanics as this program is tailored to beginners.
If you would like additional help or information on muscle groups used in each of the related tutorials listed, click the links below for direct access to this information. Otherwise just let the videos play.
Form roll for 15 seconds before each stretch. Hold each stretch using static/passive stretching for 30 seconds
is it okay to skip the strength training if I go to the gym daily ? and just do the stretching and foam rolling?
I’ll tell you what says can be combined with other workout and what days need to stay rest days. There are strength training says placed in the program so I would watch each day I’m the morning or night before, so you can plan.
Also to see the best results use the exercises listed for the day as a whole all at once. I’d you do other strength work do it before or after. I chose specific strength work for each day 😊
Perfect thank you so much!
Day 1 – complete âœ”ï¸ xx
I went through Day 1! I feel so good after this session, ready for a good night sleep! I really like all videos linked under the Day, it saves time to search for them. I love already this program as it’s very well structured!! Thank you, Veena!
That’s great to hear!
is there a more intense version of the lying thigh stretch? I’m not feeling anything when I do it. :-/
Make sure you”re not arching the low back, pull the hips forward into the floor. If you still done feel it them choose the next stretch in line after the lying thigh in the stretching section 😊
I start from today and absolutely Love it!!! Split Legs has been my dream for so long time and it will come true?!?!?!!! I’m very excited!!! Thanks so much Veena!!!
I’m so inflexible. MY straddle is not even a straddle. I hope repeating this 30 day program will help me.
For many a staddle isn’t very wide!
In my attempt to keep my hips on the floor, I can not really move myleg over. When I try it pinches in my joint on the inside. Is that normal?
Sojuske, I don’t know what move or stretch you’re referring to. If could let me know I could help you. 😊
OMG, kicked my butt!! 🙂
Hi Veena, I love your lessons. How do you feel about adding a diet section? Sometimes I need someone to spell things out for me like exercise. 🙂
HI, there is a lot of thread on different diets if you would like to use the search function to find them 🙂 The best advice on diet I have is to always eat a colorful plate! Veggies are super important.
With the butterfly stretch i’m having issues just getting my butt sitting flat on the ground due to inflexibility, which makes it hard to have a neutral spine, any suggestions?
Sit on a blanket or place one under your knees. Yoga blocks can be placed under the knees too.
Thank you, Veena! 🙂
Another option for the foot massage is freezing some bottled water and rolling it on your foot. This is especially nice if your foot is overworked and sore. Cheap and easy cooling foot massage 🙂
Completed day one although didn’t have a foam roller so must get one , can I do the day 2 tomrw or do I need to have a rest day in between each one. ? Also just following everything in video lesson is this correct
I will tell you when to rest 😊 And if you take a look at the next day you’ll see what comes next 💜
Day one complete. 😊 Enjoyed the using the foam roller it felt goooood! ðŸ‘ðŸ»â¤ï¸ Xx
Hi vena, just wondering how long roughly each daily workout takes? Trying to figure out when best to work this into my day 🙂
Hi for the most part 30 day flexibility will take under an hour. It will vary each day but unless you would like to spend a long time holding each stretch it should be under an hour.
Fab, thanks veena!
What is the purpose of the foam roller? I was advised to get a high density foam roller. Does the foam roller create more of a stretch?
You can think of it like getting a massage. It will help make the muscles and fascia more pliable and ready to move and stretch.
Wow…….. I found that so hard!! Feel battered and bruised now which I’m guessing tells me my muscles were more tight than I realised!!!! Looking forward to working my way through this 🙂
Veena – if I go off track over Xmas can I just carry on from where I left off (if it’s only a day or two) or will I need to start from the beginning?
Hi! Remember you don’t have to push too hard, keep the stretches to the point of tension never pain. If you can’t breath through it you’ve gone too far. If you’ve only missed a day or two you can keep on, chances are one of those days days will be a rest day anyway! 😊
Fab – thanks Veena! Worked really hard not to push too much and definitely didn’t go beyond the point of not being able to breathe through it. I’m guessing very little ROM (I’ve never done any dance or flexibility stuff before so not very flexible) combined with me carrying a little extra weight makes some of the stretches a little awkward / difficult to do. The painful bit was the foam roller! Guessing my muscles are just quite tight so I’m sure this 30day programme is going to help all round!
Ah, yes the foam roller can be painful if you’re very tight 😊 It will get better!
Haha!!! It can’t get much worse – the only way is up as they say!
Just finished up the 30 day take off, moving over to 30 day flexy to compliment and build off of what I already have!! I’m so amazed at the strength I have gained, now hoping to add in some flexibility. I’ll be unstoppable! 😉
Yay! Congratulations 🎉🎉🎉🎉
Does anyone else have a hard time not arching their back flat when lying on the ground. I have had this issue for years and as much yoga as I do I have not been able to correct it. Even when I try to lay down one vertebrae at a time I always end up with room to slide my hand under and the only way to get that part of my back on the ground is to hunch my shoulders and curve my pelvis up a ton. Anything you can suggest? Is this just a body type issue. I’ve never been diagnoses with scoliosis or anything.
It’s a common issue. You’ll find some helpful training in the Veena’s tips lesson section. It takes time to teach your body how to hold its self in a new way.
Is it okay to replace strenght exercises by lower body routine?
Yep, if you’d like more of a challenge you can. Just make sure to do the stretches at the end. 💜
Done, and it feels great 🙂 a little bit painful for quads and outer thighs, but still feels good. Thank you, Veena 🙂
Wow I totally underestimate foam rolling 🙂 I had a roller since last week and this is GREAT! My muscles hurt like hell when I rolled it but a bit later it feels like heaven! Thanks Veena for this great tips! 💖
Hey guys, i know this post is a bit old but i am starting this program tomorrow and would like to have an accountability partner if at all possible. Thanks! 🙂
You could try making a discussion post asking for a buddy too!
Hello! Hoping to get through this… Just want to make sure I get the right order. Am I working top row (left to right) then 2nd row, 3rd row, etc?
Yep, you got it, just like reading 💜
Completed day 1! I really like the variation provided for the foot stretch in the last video!
Is it best to have rest days while training for flexibility?
Yes, you need rest days when training flexibility 😊
How long do you think each day is? I was wondering if I could combine this with an hour of training or one of the other programs?
The days vary in length but I try to keep everything to under an hour. If you’re new to training I wouldn’t combine, but if you have poled or been active before pole, then it may be OK. The goal is not to push too much in the beginning.
Hi why does the foam roller for abductors hurt? Rolling all the other areas feels good, even if a bit sensitive, but the abductor area is so ouchy I can hardly use the roller, and it’s both legs that are painful. Am I rolling too hard?
They’re probably just tighter, it’s common for everyone to have muscle groups that are more sensitive. Also depending on the time in my menstrual cycle inner thigh can feel more tender.
Ohhh, sorry read that wrong! You said abductors! You might be rolling on the IT band instead!! This can hurt. Try rolling more off to the front or back and not down the middle of the side leg.
Thanks Veena, I’ll try that on the next flexy session that uses the abductor roll.
Just started and I’m enjoying the mix of rolling and stretching so far! Unfortunately, the videos in the Android app are not in the same order. I fivured it out with the sidebars and the web version but I was certainly a little confused getting started. Is this a known issue?
I will let webmaster know about the app video order!
I finally got day one done! I’ve been trying to do this in the morning and wasn’t getting up early enough. Super excited to keep going.
Day 1 Complete! This forced me to make sure I was doing the stretches and the roller correctly. Good job! Rest day tomorrow.
I did day 1 yesterday and I LOVE the foam rolling!
I love foam rolling too!
Hi Veena,for the lunges do we do 10 reps of each variation or just pick one variation to do?
Pick one
[…] here to start with day […]
That abductor massage felt great loved it
Yeah! It’s a good one!
Is it ok to combine this with the beginner level 1 program or any of the other beginner programs such as take off etc? Would be nice to do one in the morning and one in the evening 🙂
Yes you can just be aware that you keep rest days so you may need to adjust some of the programs to fit that in. If you start to feel really tired or run down, then it might mean you’re doing too much. 💜
Great thank you <3 btw I tried the beginner tutorials in heels today, omg so hard! Might have to leave them till im more advanced lol.
lol heels are no joke, give it a week then decide if you’d like to wait.
Starting this program today and just finished Day 1. Posting to keep myself accountable 😁
Yay!