Daily 10 to 12 Minute Flexibility / Mobility Routine
by Forest Vance
Master of Science in Human Movement/Corrective Exercise
Corrective Exercise Specialist
ForestVance.com
Today I am going to show you a simple 10 to 12 minute stretching routine that you can do daily to help with:

-- Managing aches and pains
-- Speeding up recovery
-- Improving flexibility
-- Improving mobility
-- Working on areas that need immediate recovery without going to a yoga or Pilates class
-- Burning more calories and losing more fat
-- Complimenting and balancing your high - intensity workouts
-- Reducing soreness
-- Reviving and rejuvenating the body after an intense workout
-- Pressing more weight overhead, without restriction
-- Squatting to full depth, comfortably and easily
-- Improving desire and motivation to move more

I put it together originally as a recovery program for myself, to help with the wear and tear on my body from my dozen or so years of competitive sports, including a "cup of coffee" in the NFL.

It is a combination of yoga poses, static stretches, core exercises and more, combined into simple sequences that take 10 to 12 minutes to do, that require no special equipment.

The full program is in "follow-along" video format, so you can just click "play" and do the entire stretch session with me, in real time, on your phone, tablet, computer, compatible TV, etc.

Not to mention, it will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

But check out a written version of one of the sessions below (again, this is a free sample - the full program is in full-length, follow-along video format!)

Daily 10 to 12 Minute Flexibility / Mobility Routine: REGENERATE 2.0 "Hinge Sequence"


*Hold each pose / stretch for 60 seconds
*This is specifically engineered to hit your hamstrings and hips – muscles you hit hard during that Deadlift, KB Swing, Clean, Snatch, or any other “hip dominant” workout.
*Full program is in "follow-along" video format - so you'll see how to do all the exercises with proper form and do the workout along with me in real time.

1 - Reverse Pigeon Stretch (60 seconds per side) 
2 - Lying Hamstring Stretch (60 seconds per side)
3 - Modified Cobra Pose (60 seconds)
4 - Full Pigeon Stretch (60 seconds per side)
5 - Downward Dog Stretch (60 seconds)
6 - Upward Dog Stretch (60 seconds)

Now in the full program, we have sequences that hit all of your major muscles and movement patterns.  And it's in "follow-along" video format - so you'll see how to do all the exercises with proper form and do the workout along with me in real time.

I invite you to join me each day to improve your flexibility and mobility, reduce stress, improve your core strength, and more!... with:
REGENERATE 2.0
Simple Recovery for Lifters and Athletes
  •  REGENERATE HINGE sequence - helps you recover from Deadlifts, KB Swings, Cleans, Snatches, or any other hip dominant exercise.
  •  REGENERATE SQUAT sequence - helps you recover from KB Squats, Barbell Squats, Lunges, or any other knee dominant exercise. 
  •  REGENERATE PUSH sequence - helps you recover from KB / DB Presses, Barbell Overhead Presses, Bench Press, Push Ups, or any other upper body pushing exercise.
  •  REGENERATE PULL sequence - helps you recover from Pull Ups, DB / KB Rows, Inverted Rows, or any other upper body pulling exercise.
  •  REGENERATE GAIT sequence - helps you recover from Running, Jump Rope, Walking / Hiking, or any other gait - based exercise.
  •  REGENERATE TOTAL BODY sequence - sometimes you do more of a total – body workout, you are not exactly sure which area to focus on, and you need recovery all over. Sometimes you just want a nice off-day session to loosen you up and help you clear your mind and help you feel better all over. These are for those times.
BONUS - REGENERATE 1.0
When you purchase REGENERATE 2.0, I'm also going to include my original REGENERATE course - FREE. You'll get 14 additional three to five minute sequences to help you recover faster, reduce pain, improve mobility, and feel great.
Kristin Feels Better And Stronger Than Ever
“At the beginning of 2009 I injured my shoulder at work.
After a year off work, two surgeries, and countless hours of Physical Therapy I returned to work. At that time I decided it would be in the best interest of my mind, body, and spirit to maintain some level of physical fitness in an attempt to avoid future injury/re-injury. So I went to my local gym, expecting to continue the exercises PT recommended for me. What I got was so much more…Forest Vance!!

In March of 2010 I started training with Forest. Six months later I feel better and stronger than I have ever felt, and ever dreamed was possible. The transformation my body has undergone is amazing. People regularly ask me about shoulder injury and how devastating the experience must have been for my career, my body, and overall mental health. Six months ago I would have 100% agreed, not being able to see much of a silver lining. Now the way I look at it, is that if I hadn’t hurt myself, it is very likely I would not have met Forest. 

One of the worst times in my life brought me to the happiest, healthiest, and strongest I have ever been!! Thanks Forest!!”

-Kristin G
Brian Has Lost Weight, Increased Stamina, Gained Muscle, and Most Importantly Has Started To Feel Healthy Again!
“Within one month of participating in Forest’s training program, I have lost weight, increased my stamina, lost body fat, added muscle tone, and started to feel healthy for the first time in over a year.

The transformation to a healthier, fit lifestyle in such a short time frame has made me a strong advocate of Forest’s training program.

Thank you Forest!”

-Brian G
My Unconditional, 100% Money - Back Guarantee
Do this: read just the first section and go through the first workout.
If you feel like you haven’t ALREADY gotten your money’s worth, then please contact me and I will refund every penny of your purchase, no questions asked.
Better still, take a full 60 days to do these workouts and benefit from them.
If for any reason at all you’re unsatisfied, contact me still and I will refund every penny of your purchase.
Thanks, and take care -

– Forest Vance
Master of Science, Human Movement
Certified Russian Kettlebell Instructor

PS - REGENERATE 2.0 is a complete program that will teach you how to strengthen your core, reduce chronic pain, improve flexibility, and improve your overall quality of life - in 10 to 12 minutes per day.

PPS - If you want to reduce and manage pain, that if you want to reach your goals faster, that if you want to improve everything you do – it starts with flexiblity, mobility, and proper movement!

PPS - Backed by my 60 day, no-questions-asked, money back guarantee, it’s a no-brainer; pick up your copy today!
NOTE: The REGENERATE 2.0 program is a series of follow-along videos. REGENERATE 1.0 is an ebook in PDF format. No physical products will be shipped. After you order, you will get INSTANT ACCESS on to your computer.
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