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The mission
Two months of progressive stretching protocol used by gymnasts and martial artists. Measure depth weekly.
Daily task
Complete today's 15-minute split routine.
When
Evening, body is warmest, range is widest. Or after a workout.
The technique
Step by step.
- 01Warm-up: 5 min light cardio + leg swings, never stretch cold.
- 02PNF: contract the stretched muscle 6s at 50%, then relax and sink deeper.
- 03Breathe out as you sink. Never bounce.
- 04Use blocks under the hands as your range improves.
How this one works
No complicated schedule — just do the daily task above and hit Log today once you've done it. Come back every day for 60 days to unlock your reward code.
The rules
Play fair.
- Warm up 5 min before any stretching.
- Hold each position 60–90 seconds, breathe slow.
- Photo measurement every 7 days.
Common mistakes
Avoid these.
- Stretching cold, fastest path to injury.
- Ego-stretching, sinking past pain triggers a guard reflex and you lose range.
- Skipping the photo, the only honest measure of progress.
🎟️
Your reward
GIVEAWAY entry — every finish earns tickets
- • Finish a challenge and you're automatically entered in our next giveaway on Instagram.
- • Each completed program counts as 10 tickets — more finishes, better odds.
- • Winners are drawn from a prize pool and announced on our Instagram.
- • Max 3 challenges running at once — tickets are earned, not farmed.