FUNDAMENTALS

TRAINING

stretch
WITH A

block
 02 04 05

Table of SO, WHAT IS A STRETCH BLOCK? STRETCHING STRENGTH EXERCISES

contents The Basics: What you need to know Hip Stretch Pushups

What is range of motion (ROM)? Cobra Sphinx Pushups

How does this apply to stretching? Calf Stretch Strict Handstand Pushups

How does this apply to Pancake Stretch Lying Reverse Flies

resistance training?
Toes Reach Supermen

Deep Squat Hold Ground Twists

Hip Opener Stretch Lunges

Back Stretch Hip Raises

01 03 Lat Stretch on blocks Pistol Squats

Calf Raises

INTRODUCTION GETTING STARTED

How to modify stretches and exercises

01
One of the most important principles
for effective training is called
progressive overload. It means that
you strive to improve compared
to the last session, even if it’s just
a little bit. This can be in the form
of performing more reps or sets,
resting less, or moving through a
larger range. This is true for both
strength and mobility training.
With your new Stretch block, you’ll
be able to stretch more effectively.
But at the same time, you’ll also
be able to perform new strength
exercises. To help you stay safe
during more dynamic movements,
we have also improved the material
of the Stretch block to provide more
stability than a traditional block.

However, it is often hard to measure

“moving more” or becoming more
mobile. Another obstacle can lie
within the movements themselves:
What can you do when the exercise
you want to perform is just too
hard or too easy? This is where the
Stretch block comes into play!

In Yoga, blocks have been used

for a long time to assist in certain
stretching positions. However,
training experts have now developed
even more applications for them.

Introduction
01   Introduction
DISCLAIMER
Please note that the equipment
should only be used for the purpose
described in this E-book. Freeletics
assumes no liability for any other or
improper use of the equipment. The
exercises and recommendations
provided in this E-book should not
be used for medical therapy and do
not constitute medical advice. In the
case of injuries or health conditions,
please seek proper medical advice.
SAFETY
To train safely, please use your Stretch
block only on even and stable ground.
This will make sure that it cannot slip
during exercises. Use your Stretch
block according to your level, i.e.
choosing the appropriate side. Do not
start with the most difficult side unless
you are already a proficient user.
02
A Stretch block is a rectangular
training tool made of durable and
high-density material. This makes
the block more stable by providing
you with more grip and more
friction with the floor. The Stretch
block is lightweight, so it can be
brought with you anywhere.

Because you can adjust the height

of your Stretch block by using the
different sides, it is a versatile piece
of equipment. It will help you adapt
the difficulty of exercises according
to your level, i.e. make them more or
less intense. This includes traditional
stretches, strength exercises, as
well as warmups and cooldowns.

To keep your Stretch block clean and

well-maintained, use a damp cloth
to wipe it clean after training. Should
you use it with oil, wipe your Stretch
block clean directly after use. If the oil
dries, it may become hard to clean off.
So, what is a
Stretch block?
02   So, what is a Stretch block?
The Basics: What
you need to know
Using the Stretch block will change
the biomechanics of your exercises.
What does that mean? Biomechanics
describes the way physics works as
our bodies move. Whenever a joint
like your shoulder moves, depending
on the length of the levers at work,
the movement requires more or
less effort from your muscles. By
changing the distance your body
covers during the movement, you
can change how much effort must be
exerted to complete it. This distance
is also called “range of motion.”
What is range of
motion (ROM)?
Every joint has a spectrum in
which it can move, or simply put,
how much it can bend, straighten,
or rotate. The same is true when
multiple joints work together in
movements like Squats. This is what
is described as “range of motion.”
The Stretch block can alter the range
of motion of exercises by giving
you extra room to maneuver. For
example, in a normal Pushup, it is not
possible to move your chest lower
than your hands. The floor is simply
in the way. However, by elevating
your hands with the help of the
Stretch block, you can increase that
normally limited range of motion.
Your range of motion can also be
limited by your individual movement
capabilities. For example, many
athletes have restricted ankle
flexibility, which limits the depth of
their Squats. They simply cannot
move their knees further forward
because their ankles lock up. By
putting a Stretch block under their
heels, these athletes could still
practice a deep squat and improve
their leg strength as well as their
hip mobility. Of course, they should
still work on their ankle flexibility!
02   So, what is a Stretch block?
How does
this apply to
stretching?
By stretching, you are trying to work
on your body’s flexibility. To do this,
you will optimally use a specific set
of stretches targeting your individual
weak areas. However, sometimes
even the most “basic” stretch for
your specific weakness might still
be too difficult. Maybe the stretching
sensation is too painful, or you can’t
even get into the proper position.
This is where your Stretch block can
help you. It can do so by decreasing
the range of motion you need to
start the stretch. For example, if you
struggle to perform a Pancake Stretch,
you might find sitting on a Stretch
block helpful to get into position.
Or you might already be flexible and
struggling to find stretches that help
you get even more flexible. When
you (hopefully) arrive at that point,
the Stretch block can help you out.
It can make stretches that no longer
have a big effect on you become
challenging again by increasing the
range of motion. For example, if you no
longer feel a stretch in your hip flexors
when you perform the Hip Stretch,
you might find that the Stretch
block can help you out: By putting a
Stretch block under your front foot,
the stretch starts working again.
How does this
apply to resistance
training?
In strength training, you have a similar working on that exercise. At a later
situation: To get stronger, you want point, when you are stronger, you
to use certain exercises that improve can remove the Stretch block(s).
your strength in the areas you want
Or maybe your favorite exercises
to improve. However, you might have
already come easily to you? Then
trouble performing even a few reps
you could use the Stretch block to
of those exercises. If that’s the case,
increase the range of motion, making
use the Stretch block to reduce the
the exercises more difficult again.
range of motion of the exercise. For
If we look at Pushups again, you
example, if you are struggling to do a
might use a Stretch block under one
Pushup down to the floor, start with
arm to make it more challenging
one or even two Stretch blocks under
for one side, helping you work your
your chest. By decreasing the range
way up to One-Handed Pushups.
of motion, you will be able to start
03
How to modify
stretches and
exercises
Your Stretch block has three sides:
The highest is 23 cm long (when
placed vertically), the second-highest
or medium is 15 cm long (when
placed onto its side). The shortest
side measures 7.5 cm (when placed
flat on the floor). So, you’re able to
do some nice adjustments to your
exercises by moving from the longest
to the shortest side or vice versa.
But how do you know when, and how
to use the Stretch block? The short
answer is: Whenever you need it!
Feel like you can’t make the required
reps or can’t make it into the stretch
position? Get out your Stretch block.
Feel like you can’t make any more
progress with your favorite exercises?
Same thing: The Stretch block is here
for you. Find the range of motion
that is not sufficient (either too hard
or too easy) and change it up.
Don’t worry if you still don’t have a
concrete example in your head – we’ve
got you covered! In the following
section, we’re going to show you some
stretching variations and common
strength exercises so that you can get
the most out of your Stretch block.

Getting
Started
04 LOWER BODY

Hip Stretch

MUSCLES TARGETED:

A lot of us spend our day sitting, so

it is no wonder that our hip flexors
become tight. The Hip Stretch from
the lunge position is an excellent
way to get our hips to extend again
by targeting the hip flexors of the
back leg. In the beginning, it is
sometimes hard to perform this
stretch with a full range of motion.

By using the Stretch block, you

can decrease the range of motion,
making it a bit easier to get into
position and reap the benefits of
the stretch. Placing the Stretch
block under your front foot will
increase the range of motion,
making this stretch more intense.

Stretching
04   Stretching
HOW TO:
Modified
1. Take a step back, assuming
Hip Stretch a lunge position.
2. Place your Stretch block flat
on the ground underneath
DECREASED ROM 3 EASIER the knee of your back leg.
3. Make sure to balance
yourself before you begin.
4. Lower yourself until the knee
of your back leg touches
the Stretch block.
5. Keep your chest up, maintaining
an upright torso.
6. Try to relax into the
stretch, breathing deeply
through your nose.
7. Keep your posture tall and
squeeze your core as well
the glute of your back leg.
8. You should feel the stretch in
the front side of your back hip.
9. Hold for at least 45 seconds or 4-5
deep breaths while in the position.
HOW TO:
Front foot
1. Place your Stretch block
elevated Hip Stretch flat on the ground and step
onto it with one foot.
2. Take a step back with your
INCREASED ROM 3 opposite leg, assuming a lunge
DEEPER STRETCH position with an upright torso.
3. Make sure to balance
yourself before you begin.
4. Lower yourself until the knee of
your back leg touches the ground.
5. Try to relax into the
stretch, breathing deeply
through the nose.
6. Keep a tall posture and squeeze
your core as well the glute
of your back leg to get the
most out of the stretch.
7. You should feel the stretch in
the front side of your back hip.
8. Hold for around 45 seconds or 4-5
deep breaths within the position.
04   Stretching
LOWER BODY
MUSCLES TARGETED:
Cobra The Cobra is an excellent stretch for
your abs as well as your mid and upper
back. If you are already familiar with
it or feel very tight around your upper
INCREASED ROM 3
back or abs, you might need a more
DEEPER STRETCH
intense variation. By using two Stretch
blocks under your hands, you can
increase the range of motion and make
the stretch more intense. Change to
the medium block height to increase
the intensity of this stretch even more.
HOW TO:
1. Place two Stretch blocks
flat onto the floor, parallel
to the sides of your mat.
2. Place your hands on top of them
and assume a prone position with
your arms extended and your
legs straight out to the back.
3. Your feet, knees, and hips
should touch the floor.
4. Extend your back,
making yourself tall.
5. Make sure to pull your shoulders
down away from your ears.
6. Pay attention to not
overextend your lower back.
7. Focus on opening from the chest
to open your mid and upper back.
8. Look straight ahead and
relax your neck.
9. Feel a nice stretch in
your abs and back.
10. Relax into the stretch, breathing
deeply through your nose.
11. Hold for around 60 seconds or 5–7
deep breaths while in the position.
04   Stretching

LOWER BODY

MUSCLES TARGETED: HOW TO:

Calf Stretch The Calf Stretch is an excellent 1. Place a Stretch block flat on the
option to target your calf muscles. floor and step on it with one foot.
However, if you are already familiar
2. Balance yourself on top of it with
with similar stretches, or are very
INCREASED ROM 3 your forefoot before you begin.
tight, you might need more intensity.
DEEPER STRETCH
By using the Stretch block and 3. Lower your heel down towards
adding an extra range of motion, the the floor as far as possible.
modified Calf Stretch will provide
4. You should now feel a nice
you with a more intense stretch.
stretch in your calf muscles.

5. Try to relax into the

stretch, breathing deeply
through your nose.

6. Hold for around 30 seconds or 3-4

deep breaths while in the position.

7. Make sure to stretch both sides.

04   Stretching
LOWER BODY
MUSCLES TARGETED:
Pancake The Pancake Stretch is a great way
Stretch to stretch out the inside of your hips
as well as your back. However, in the
beginning, it might be hard to even
assume the position. Use a Stretch
ELEVATED HIPS 3 EASIER block under your hips to decrease the
range of motion of the stretch and reap
the benefits of the Pancake Stretch.
HOW TO: 6. Try to relax into the
1. Place a Stretch block
stretch, breathing deeply
flat onto your mat.
through your nose.
7. Hold for around 60 seconds
2. Sit on top of the block,
or 5-7 deep breaths
extending and opening your
while in the position.
legs out to the front.
3. Extend your arms out in front
of you and touch the floor.
4. Follow the movement with
your chest, extending your
spine toward the floor.
5. You should feel a nice
stretch on the inside of
your hip and your back.
04   Stretching
LOWER BODY
MUSCLES TARGETED:
Toes Reach This is a great stretch for the
hamstrings in the back of your legs
as well as your back and spine. In the
beginning, it might be hard to even
DECREASE ROM 3 EASIER
get close to your toes. To make things
easier, use your Stretch block as a
cue for you to aim for. This decreases
the range of motion and provides
a way to measure your progress.
HOW TO:
1. Place a Stretch block in front of
you, either flat or onto one of its
sides, depending on your level.
2. Now push your hips
back, bending over.
3. Try to reach the Stretch
block with both hands while
keeping your legs straight.
4. You should feel a stretch
in the back of your legs
as well as your back.
5. Try to relax into the
stretch, breathing deeply
through your nose.
6. Hold for around 30 seconds or 3-5
deep breaths while in this position.
04   Stretching
LOWER BODY
MUSCLES TARGETED:
Deep Squat Hold The Deep Squat Hold is a
position that stretches out the
adductors and internal rotators
on the inside of our legs.
DECREASED ROM 3 EASIER
Nowadays, sitting has reduced our
squatting ability, particularly because
our ankles have become less mobile.
With the help of your Stretch blocks,
you’ll be able to reduce the necessary
range of motion in your ankles and
reap the benefits of squatting.
HOW TO:
1. Place your Stretch block on the
ground between your feet.
2. You can place it on whichever
side you need to help yourself
get into the stretch.
3. Now push your hips back
a little bit while pushing
your knees slightly out.
4. Bend your knees and lower
yourself down into a deep
squat position until your glutes
touch the Stretch block.
5. Try to keep your upper
body straight (a slight
forward lean is okay).
6. You can also place your elbows
against the inside of your knees
while clasping your hands
together to enhance the stretch.
7. Hold for around 60 seconds or 5-7
deep breaths within the position.
04   Stretching

HOW TO: 5. You can place your elbows against

Deep Squat Hold
1. Place two Stretch blocks flat on
the ground underneath your heels.
2. Push your hips back while
DECREASED ROM IN
pushing your knees slightly out.
ANKLE 3 EASIER
3. Bend your knees and lower
yourself down into a deep squat
position until your hamstrings
are covering your calf muscles.
the inside of your knees while
clasping your hands together
to enhance the stretch.
6. Hold for around 60 seconds
or 5-7 deep breaths while in
the position. Due to the heel
elevation, your quads will get
an even better stretch.

4. Try to keep your upper

body straight (a slight
forward lean is okay).
04   Stretching
LOWER BODY
MUSCLES TARGETED:
Hip Opener A lot of us spend our day sitting, so
Stretch it is no wonder that our hip muscles
become tight. The Hip Opener Stretch
is an excellent way to get our hips
to extend again by targeting the hip
INCREASE ROM 3 DEEPER STRETCH muscles of both legs, meaning the
glutes and hip flexors. The stretch is
enhanced through the elevated hip
position on top of the Stretch block.
HOW TO:
1. Lie down on your mat and
place the Stretch block
under one of your hips.
2. Keep the leg of that side straight,
while bending your other leg.
3. Hold the knee of your bent
leg with your hands and pull
it towards your head.
4. Make sure to let your
head rest on the mat.
5. Focus on relaxing the
straight leg so that it can
drop towards the mat.
6. Take deep breaths through
the nose and relax.
7. You should feel a stretch in both
hips: One in the glutes of your
bent leg and the other in the
hip flexor of your straight leg.
8. Hold for around 45 seconds or 4-5
deep breaths while in the position.
9. Don’t forget to stretch both sides.
04   Stretching
UPPER BODY
MUSCLES TARGETED:
Back The Back Stretch will help you to open
Stretch up your back as well as the front of
your body. This includes your chest
muscles, your abs, and even the
muscles of your neck. The Stretch
INCREASE ROM 3 DEEPER STRETCH block acts as a fulcrum over which
you can relax and extend your body,
helping you relax those muscles.
HOW TO:
1. Lie down on your mat and
place the Stretch block under
the middle of your back.
2. Bring your feet close to your hips
and let your head drop down
to the mat behind the Stretch
block, opening your entire back.
3. Let your arms rest on
the mat next to you.
4. Take a few deep breaths and relax.
5. Focus on allowing your body
to be pulled down towards the
mat by gravity, opening up with
the help of the Stretch block.
6. Hold for around 90 seconds
or 7-10 deep breaths
while in this position.
04   Stretching
UPPER BODY
MUSCLES TARGETED:
Lat Stretch This stretch mainly targets your lat
on blocks muscles as well as opens up your
mid-back while stretching your chest
and abdominals. The Stretch block
works as a fulcrum over which you
INCREASED ROM 3 DEEPER STRETCH can relax and extend your body.
HOW TO:
1. Place two Stretch blocks in
front of you at either side
according to your level.
2. Take a kneeling position and place
your elbows on top of the blocks.
3. Allow your chest to fall
down toward your mat and
relax your upper body.
4. A portion of your body weight
should rest on top of the Stretch
blocks, while the rest of it is
still supported by your legs.
5. Make sure to balance yourself
on top of the Stretch blocks.
6. Take a few deep breaths and relax.
7. Hold for around 60 seconds or 5-7
deep breaths while in this position.
05 UPPER BODY

Pushups

MUSCLES TARGETED:

Pushups mainly target your

chest, shoulders, and triceps.

Use the Stretch block(s) to

adjust the difficulty or change
the angle of your body and how
you target these muscles.

Strength
exercises
05   Strength exercises

HOW TO:
Stretch block
1. Set one or two Stretch blocks
assisted Pushups flat onto the floor, stacked
on top of each other.

2. Place your hands to both sides

DECREASED ROM 3 EASIER and straighten your arms and legs,
forming a high plank position.

3. Brace your core, keep your

spine straight, and begin
bending your arms.

4. Make sure to lower yourself

down until your chest
touches the Stretch block.

5. To finish your rep, use the

strength of your arms and chest
to push yourself back up.

Because you’ve used your

Stretch block(s), you can work
your chest and triceps muscles
even though you might not (yet)
be able to do a full Pushup.
05   Strength exercises

HOW TO:
Uneven
1. Set a Stretch block
Elevated flat on the floor.
Pushups 2. Place one hand on the block and
the other out to the side next to it.

3. Straighten your arms and legs,

INCREASED ONE-HANDED forming a high plank position.
ROM 3 HARDER
4. Brace your core while keeping
your spine straight and
begin bending your arms.

5. Make sure to lower yourself down

until your chest touches the floor.

6. Use the strength of your chest and

arms to push yourself back up.

7. Don’t forget to train both sides!

By elevating one hand, you

can work the chest and triceps
muscles even more, progressing
towards One-Handed Pushups.
05   Strength exercises

HOW TO:
Hands-elevated
1. Set two Stretch blocks flat on
Pushups Level 1 the floor on their shortest side.

2. Place your hands on the blocks

and straighten your arms and legs,
INCREASE ROM 3 HARDER forming a high plank position.

3. Brace your core, keep your

spine straight, and begin
bending your arms.

4. Make sure to lower yourself

down until your chest
touches the ground.

5. Use the strength of your chest and

arms to push yourself back up.
05   Strength exercises

HOW TO:
Hands-elevated
1. Set two Stretch blocks flat on the
Pushups Level 2 floor on the medium height side.

2. Place your hands on the blocks

and straighten your arms and legs
INCREASE ROM 3 HARDER to form the high plank position.

3. Take a moment to balance

yourself before you begin.

4. Brace your core while keeping

your spine straight and
begin bending your arms.

5. Lower yourself down until your

chest touches the ground.

6. Use the strength of your chest and

arms to push yourself back up.

Because you’ve elevated your

hands, your chest muscles work
over a greater range of motion and
are trained more intensively.
05   Strength exercises

HOW TO:
Feet-elevated
1. Set two Stretch blocks flat on
Pushups the floor on their shortest side.

2. Place your feet on them and

place your hands out in front.
ADJUSTED ANGLE 3 HARDER
3. Straighten your arms and legs,
forming a high plank position.

4. Brace your core, keep your

spine straight and begin
bending your arms.

5. Make sure to lower yourself

down until your chest
touches the ground.

6. To finish your rep, use the

strength of your arms and chest
to push yourself back up.

Because you’ve elevated your feet,

you’ve changed your angle towards
the floor. This will make your upper
chest and shoulders work even harder.
05   Strength exercises
UPPER BODY
MUSCLES TARGETED:
Sphinx Pushups The Sphinx Pushup mainly targets
your triceps but also recruits the
chest, shoulder, and core muscles.
Because you’ve elevated your
INCREASED ROM 3 HARDER
hands, your triceps muscles work
over a greater range of motion and
are trained more intensively.
HOW TO:
1. Set two Stretch blocks flat onto
the floor on the shortest side.
2. Place your hands on the
blocks and straighten your
arms and legs to form the
high plank position.
3. Brace your core while keeping
your spine straight and
begin bending your arms.
4. Make sure to lower yourself
down until your elbows
touch the ground.
5. Use the strength of your arms
to push yourself back up.
05   Strength exercises

UPPER BODY

Strict Handstand Partial Handstand

Pushups Pushups

DECREASE ROM 3 EASIER

MUSCLES TARGETED:
The Handstand Pushup can trains your
shoulders, arms, upper back, and core.
HOW TO:
1. Set a Stretch block flat onto
the floor in front of a wall.
2. Place your hands next to the
block and swing yourself up
into the handstand position.
3. Your head should be directly
over the Stretch block.
4. Take a moment and use the
wall to help you balance
before you begin.
5. Brace your core while keeping
your spine straight and
begin bending your arms.
6. Make sure to lower yourself down
until the crown of your head
touches the Stretch block.
7. Use the strength of your
arms and shoulders to
push yourself back up.
Because you’ve used the Stretch
block to reduce the range of
motion, you are able to increase
your upper body strength, even
though you might not (yet) be able
to do a Strict Handstand Pushup.
05   Strength exercises

1. Set two Stretch blocks flat onto

Modified Handstand the floor in front of a wall.
Pushups 2. Place your hands on the blocks
and swing yourself up into
the handstand position.

INCREASED ROM 3 HARDER 3. Take a moment and use the

wall to help you balance
HOW TO:
before you begin.

4. Brace your core while keeping

your spine straight and
begin bending your arms.

5. Make sure to lower yourself

down slowly until the crown of
your head touches the floor.

6. Use the strength of your

arms and shoulders to
push yourself back up.

If you have already mastered Strict

Handstand Pushups, the Stretch
block will help you increase the
range of motion and take your upper
body strength to the next level.
05   Strength exercises

UPPER BODY

MUSCLES TARGETED:
Lying Reverse Flies Lying Reverse Flies are a great way
to train your upper back and the back
of your shoulders. If you’ve already
mastered its standard version,
INCREASED ROM 3 HARDER
the Stretch blocks will help you
increase the range of motion and
keep working those back muscles.

HOW TO:

1. Place two Stretch blocks

next to your mat and lie
down between them.

2. Place your elbows on the

blocks and bring your feet
up close to your hips.

3. Push your elbows down into the

Stretch blocks, elevating your
upper body up off the floor.

4. Slowly lower yourself back down.

05   Strength exercises

UPPER BODY

HOW TO:
Supermen 1. Lie down with your stomach
on the mat, holding the Stretch
block between your hands.

SUPERMEN VARIATION 3 2. Extend your arms out in front

TARGET DIFFERENT MUSCLES of you while keeping your
legs relatively straight and
your feet off the ground.

3. Squeeze the Stretch block to

recruit your back muscles.

4. Bring the Stretch block

in toward your chest.

5. Once the block touches

your chest, push the Stretch
block out in front of you.

MUSCLES TARGETED:

Supermen target the muscles on

your back, mostly the muscles
around your spine and shoulders.
Using the Stretch block allows you
to change the exercise: By holding
and squeezing the block you’re
making your lats work even harder.
05   Strength exercises
UPPER BODY
Ground Twists
INCREASE INTENSITY 3 HARDER
MUSCLES TARGETED:
Ground Twists target both your
mid-abs as well as the obliques. By
adding the Stretch block, you can
increase the intensity of the exercise
by squeezing and rotating the block.
HOW TO:
1. Sit down on your mat
while leaning back with
your legs slightly bent.
2. Take the block into your hands
with your arms outstretched
and squeeze it tightly.
3. Rotate as far as you can to
one side and then return to
the starting position, keeping
tension the whole time.
4. Don’t forget to also train
the other side.
05   Strength exercises

LOWER BODY

HOW TO:
Lunges Partial Lunges
1. Take a step forward,
assuming a lunge position.

2. Place your Stretch block flat

DECREASED ROM 3 EASIER
MUSCLES TARGETED: on the ground underneath
the knee of your back leg.
Lunges are a great lower body
exercise that train your balance 3. Make sure to balance
while working your quads, yourself before you begin.
glutes, calves, and your core.
4. To make things easier, spread
your arms to the side for balance.

5. To make it harder, put your

hands on your hips.

6. Lower yourself down until

the knee of your back leg
touches the Stretch block.

7. Push yourself back up through

the heel of your front foot to
complete the repetition.

By using the Stretch block

you can decrease the range of
motion, making it a bit easier.
05   Strength exercises

HOW TO:
Front foot elevated
1. Place the Stretch block flat on
Lunges the ground and step out onto
it in a controlled manner.

2. Make sure to balance

INCREASED ROM 3 HARDER yourself before you begin.

3. To make things easier, spread

your arms for balance.

4. To make it harder, put your

hands on top of your hips.

5. Now lower yourself until

the knee of your back leg
touches the ground.

6. Push yourself back up

through your front leg to
complete the repetition.

By using the Stretch block, you can

increase the range of motion, working
the quads and glutes even more.
05   Strength exercises
Reverse Lunges
DECREASED ROM 3 EASIER
MUSCLES TRAINED:
Reverse Lunges are a great lower body
exercise that also train your balance
while targeting your quads, glutes,
calves, and core. By using the Stretch
block, you can decrease the range
of motion, making it a bit easier.
HOW TO:
1. Take a step back, assuming
the lunge position.
2. Place your Stretch block flat
on the ground underneath
the knee of your back leg.
3. Make sure to balance
yourself before you begin.
4. To make things easier, spread
your arms for balance.
5. To increase the difficulty,
bring your hands together
in front of you.
6. Lower yourself until the knee
of your back leg touches
the Stretch block.
7. Push yourself back up through
your front foot and step back
in front of the Stretch block
to complete the rep.
05   Strength exercises

LOWER BODY

HOW TO:
Hip Raises 1. Lie down onto your mat and bring
your feet up near your hips.

2. Place a Stretch block

INCREASED ROM 3 HARDER under each foot.

3. Before you begin, make sure

your feet are properly placed
on the Stretch blocks.

4. Raise your hips until

your shoulders, hips, and
knees are aligned.

5. Squeeze your glutes and

core before lowering your
hips back down to the floor
to complete the repetition.

MUSCLES TARGETED:

Hip Raises mostly work your glutes

and quads but also the muscles
of your core and back. By placing
Stretch blocks under your feet,
you’ll increase the range of motion
of the exercise and your glutes
will have to work even harder.
05   Strength exercises

LOWER BODY

HOW TO:
Pistol Squats 1. Place a Stretch block flat on the
floor and stand on it with one foot.

2. Bend your support leg until your

HELPS WITH MOBILITY 3 EASIER hips are below your knee.

3. Keep your arms out straight

to help with balance.

4. Tighten your core and

push yourself back up.

MUSCLES TARGETED:

The Pistol Squat is a lower body

exercise that mostly targets the quads
but also recruits the glutes and calves.
Using the Stretch block will allow
your non-supporting leg to drop lower
than your supporting foot and help
if you struggle with ankle mobility.
05   Strength exercises

LOWER BODY

MUSCLES TARGETED:
Calf Raises The Calf Raise is an excellent option
to target your calf muscles. Using
the block adds a nice stretch while
making the traditional “off the floor”
INCREASED ROM 3 HARDER
Calf Raises more challenging.

HOW TO:

1. Place a Stretch block flat on the

floor and step on it with one foot.

2. Make sure to balance with

your forefoot on top of the
block before you begin.

3. Lower your heel down towards

the floor as far as possible.

4. Push up through your forefoot and

raise your heel as high as possible.
Freeletics GmbH,
5. Don’t forget to switch sides. c/o Design Offices
München GmbH,
Einsteinstraße 174,
81677 Munich,
Germany

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