Full-body stretching uses gentle holds of varying lengths, with active flexibility and optional contract-relax work.
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Each activity’s target, workout by workout.
There is no changing weight or timed target to chart from these workouts.
1 workouts a week, on whichever days suit you.
| Week | Session 1 |
|---|---|
| 1 | 1 |
Then it starts again from week 1, carrying on from the weights you reached.
The program’s own rules, as Catalyst runs them.
Stretch gently for active flexibility, preferably after warming up or training. You may stretch more than once a day, including some cold stretching in that context. Hold each stretch for at least ten seconds; if rushed, choose shorter holds than the usual targets. Optional PNF should be restrained. Aim to finish in under fifteen minutes; the basic routine takes about thirteen. Keep your back fairly straight in the pike, and bend your arms in the floor shoulder stretch if your elbows are hypermobile. You may do shoulder dislocations before the box cat stretch. For front splits, alternate rear-knee-down and rear-knee-straight positions twice on each side. Add work for missed weaknesses and optional cobra in amounts you choose. For the band routine, use a safe band setup and choose the exercises from the linked lower-body demonstration, followed by the four ending holds. Relax between paired ending holds; no fixed rest period is set. Stop for pain and seek professional modifications when needed. Repeat on days you choose; there is no fixed weekly frequency or automatic progression.
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Run AGT: Stretching in Catalyst
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