Reasonable Flexibility Goals

Table of Contents

1. NARRATIVES

2. MOVEMENT OF THE DAY

3. STRETCH WITH ME

NARRATIVES
HOW FLEXIBLE SHOULD YOU BE?

Some people are just born flexible. Lucky them.

For the rest of us (myself included), building flexibility takes time, effort, and proper recovery. So, what’s a reasonable flexibility goal for beginners?

Let’s take the hamstrings, for example. In theory, you could train to:

• Touch your toes

• Palm the ground

• Elbow to toe

• Forehead to toe

But if you’re struggling to reach your toes, aiming for forehead-to-toe might feel impossible. A more realistic first goal? Palms to the ground. Hit that, and you’re officially intermediate!

This logic applies to other flexibility skills too—find the “intermediate” level, and bam, that’s a solid, achievable goal. Here are a few examples:

• Palms on the ground (hamstrings)

• Backbend (spine)

• Deep squat (hips, ankles, knees)

• Skin the cat (shoulders)

This doesn’t mean advanced flexibility is out of reach—it just means these are the low-hanging fruit that require less effort to achieve.

But if you’re willing to put in the time and effort? Advanced skills are totally possible—even if you weren’t born bendy.

Need some more guidance? My Premium Full Body Flexibility Plan lays it all out for you—step by step.

STAY FLEXY,

David

MOVEMENT OF THE DAY
DEEP DIPS

How to perform it:

Stand on the edge of a bench /chair with your hands gripping the edge, fingers facing outward. Keep your feet flat with bent knees, or extend your legs for more difficulty. You can even use dip bars if you wish.

Lower yourself with control, keeping your shoulder blades squeezed and stopping before your shoulders drop below your elbows. Push back up by extending your elbows and engaging your triceps.

Why it helps:

It can help strengthen the triceps, chest, and front delts while improving shoulder stability—when done with proper form.

Watch me perform it here.

Quick Tips:

• Keep knuckles facing outward for better shoulder positioning.

• Squeeze shoulder blades to maintain scapular tension.

• Avoid lowering too far if you lack mobility and strength - know your limits, protect your shoulders, and avoid pain!

Pro Tip: 

Modify depth based on your mobility—listen to your body and avoid unnecessary strain.

Did you know that Stretching is Basically Bodybuilding?

STRETCH WITH ME
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