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Duration & Commitment:
30 Day Challenge | 6-15 min/day

30-Day Athletes' PNF Stretching Challenge

Beginner I
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Over 30 days of daily videos, David teaches you how to harness the power of a stretching technique called PNF (proprioceptive neuromuscular facilitation) to improve your flexibility quickly and safely
6-15 min/day

Requirements

  • Strap

  • Block

  • Blanket

What You'll Experience

Over 30 days of daily videos, David teaches you how to harness the power of a stretching technique called PNF (proprioceptive neuromuscular facilitation) to improve your flexibility quickly and safely. PNF increases joint range of motion by working with a natural neurological response within all of us called the inverse stretch reflex.

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Introduction

Before you begin, there are a few important precautions you need to take. PNF adds additional stress to the stretching muscle, which increases the risk of a possible soft tissue injury.

When you do each stretch, follow these guidelines:

1. PNF works best when you are sensitive to your body. Avoid pushing too hard.

2. Activate large muscles (eg. quadriceps) at about 50% of your strength, small muscles (eg. wrists) about 30%.

3. It’s best to warm your muscles before stretching to get the best results and avoid injury.

Here are the 5 steps, which you can apply to any muscle group:

1. Move into a light stretch with the targeted muscle.

2. Remaining in the stretch, activate the muscle for 5-6 seconds, pushing against resistance.

3. Relax the muscle and stretch a little deeper for 20-30 seconds.

4. Move out of the stretch so the muscle can recover for 30 seconds.

5. Repeat 2-4 times

Schedule

Week 1

  • Day 1:

    PNF Stretch: Gluteus Maximus
    8 min
    • Beginner I
    • David Procyshyn
    • Strap
  • Day 2:

    PNF Stretch: Hamstrings I
    8 min
    • Beginner I
    • David Procyshyn
    • Strap
  • Day 3:

    PNF Stretch: Hip Internal Rotators
    8 min
    • Beginner I
    • David Procyshyn
    • Strap
  • Day 4:

    PNF Stretch: Hip External Rotators
    9 min
    • Beginner I
    • David Procyshyn
    • Strap
  • Day 5:

    PNF Stretch: Quadriceps at the Wall
    11 min
    • Beginner I
    • David Procyshyn
    • Block, Blankets
  • Day 6:

    PNF Stretch: Groin
    7 min
    • Beginner I
    • David Procyshyn
  • Day 7:

    PNF Stretch: Lower Back Side Bend
    11 min
    • Beginner I
    • David Procyshyn
    • Strap

Week 2

  • Day 8:

    PNF Stretch: Hip Flexor (Psoas)
    8 min
    • Beginner I
    • David Procyshyn
  • Day 9:

    PNF Stretch: Hamstrings II
    9 min
    • Beginner I
    • David Procyshyn
    • Strap
  • Day 10:

    PNF Stretch: Piriformis
    12 min
    • Beginner I
    • David Procyshyn
    • Strap
  • Day 11:

    PNF Stretch: Lower Back
    7 min
    • Beginner I
    • David Procyshyn
  • Day 12:

    PNF Stretch: IT Band and TFL
    10 min
    • Beginner I
    • David Procyshyn
    • Strap
  • Day 13:

    PNF Stretch: Groin II
    7 min
    • Beginner I
    • David Procyshyn
    • Strap
  • Day 14:

    PNF Stretch: Quadriceps II
    10 min
    • Beginner I
    • David Procyshyn
    • Block, None

Week 3

  • Day 15:

    PNF: Double Hamstrings Stretch
    7 min
    • Beginner I
    • David Procyshyn
    • Strap
  • Day 16:

    PNF Stretch: Twist
    10 min
    • Beginner I
    • David Procyshyn
  • Day 17:

    PNF Stretch: Calf
    7 min
    • Beginner I
    • David Procyshyn
    • Strap
  • Day 18:

    PNF: Double Quadriceps Stretch
    8 min
    • Beginner I
    • David Procyshyn
    • Block
  • Day 19:

    PNF Stretch: Pectoralis I
    8 min
    • Beginner I
    • David Procyshyn
  • Day 20:

    PNF Stretch: Latissimus Dorsi I
    12 min
    • Beginner I
    • David Procyshyn
  • Day 21:

    PNF Stretch: Biceps I
    8 min
    • Beginner I
    • David Procyshyn

Week 4

  • Day 22:

    PNF Stretch: Triceps
    6 min
    • Beginner I
    • David Procyshyn
  • Day 23:

    PNF Stretch: Deltoid
    10 min
    • Beginner I
    • David Procyshyn
  • Day 24:

    PNF Stretch: Rotator Cuff
    8 min
    • Beginner I
    • David Procyshyn
  • Day 25:

    PNF Stretch: Pectoralis II
    9 min
    • Beginner I
    • David Procyshyn
  • Day 26:

    PNF Stretch: Latissimus Dorsi II
    12 min
    • Beginner I
    • David Procyshyn
  • Day 27:

    PNF Stretch: Trapezius
    10 min
    • Beginner I
    • David Procyshyn
    • Strap
  • Day 28:

    PNF Stretch: Biceps II
    11 min
    • Beginner I
    • David Procyshyn

Week 5

  • Day 29:

    PNF Stretch: Wrist Flexors
    7 min
    • Beginner I
    • David Procyshyn
  • Day 30:

    PNF Stretch: Biceps and Triceps
    11 min
    • Beginner I
    • David Procyshyn
    • Strap

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Subscribers Only

Subscribers can enroll in this challenge for free.

See Plans
$30.00
6-15 min/day
30 Days
$30.00
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