Guideline Fit — Foundational Stretching & Warm-Ups

EVALUATE.
STRETCH.
REBUILD.

Hands-on stretching sessions built around real range of motion — not generic warm-ups. We break the muscle down, rebuild it with intention, and teach you to keep it moving on your own.

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Anatomical diagram highlighting the arms and shoulders as a target muscle zone, shown from front and back
Why Guidelinefit

Most practices stretch you for five minutes and call it recovery. We evaluate range of motion first, break down the tissue with hands-on facilitation, then rebuild it — so the flexibility actually sticks between sessions.

The Programs

Two disciplines, one goal: independent clients who understand their own muscle balance.

PROGRAM — 01 / PNF · 45 MIN SESSION

PNF Stretching

Prep: Warm-Up · Range of Motion · Stretching
Days: Mon / Wed / Fri
Time: 5:00 AM – 5:00 PM

Proprioceptive Neuromuscular Facilitation sessions let you begin the rebuilding process by evaluating range of motion and breaking down muscle tissue before and after warm-ups. Expect hands-on joint stabilization, contraction, and muscle-release stretching routines — designed to build independent clients who understand stretching and muscle balance for the long term.

00–10
Warm-Up & ROM CheckLight activation, then a baseline range-of-motion evaluation for the day's target zone.
10–20
Tissue BreakdownHands-on work to release and break down tight muscle tissue before facilitated stretching begins.
20–38
Contract–Relax CyclesCoach-guided joint stabilization and contraction, followed by an assisted stretch into the new range.
38–45
Cool-Down & ReleaseFinal release work and a re-check of range of motion against the session's baseline.
Reserve a PNF slot
PROGRAM — 02 / DYNAMIC · 45 MIN SESSION

Dynamic Stretching

Format: Warm-Ups · Repetitive Movement
Days: Tue / Thu
Time: 5:00 AM – 5:00 PM

A static-active style of stretching that propels each muscle into an extended range of motion without pushing past your static limitations. Built for the days between PNF sessions, keeping tissue primed and joints moving through their full, usable range.

00–10
Warm-UpLight cardio and joint activation to raise tissue temperature before movement begins.
10–20
Movement PrepControlled, repetitive patterns that rehearse the day's range of motion at low intensity.
20–38
Dynamic SeriesStatic-active stretching through full working range, cycling through each target muscle group.
38–45
Cool-Down & ResetBreathing and light mobility work to bring the body back to baseline before you leave.
Reserve a Dynamic slot

Every Session Is Mapped

Before you stretch, we tell you exactly what's being targeted. Our reference chart breaks the body into eight working zones — the same zones your session plan is built from.

Forearms
Glutes & Back
Back
Chest
Upper Back
Abs
Upper Legs
Lower Legs
Full anatomical reference chart showing eight muscle group target zones
FIG. 01 — MUSCLE GROUP REFERENCE CHART · Tap a zone to expand
Instructor leading a hands-on stretching class in child's pose
In Session

Hands-on facilitation, every rep.

No mirrors, no counting reps to nowhere. A coach is in the room with you — checking joint position, cueing the next contraction, making sure the stretch actually lands.

Weekly Schedule

All sessions run 5:00 AM – 5:00 PM. Drop in, or book a recurring slot.

Mon
PNF Stretching
5 AM – 5 PM
Tue
Dynamic Stretching
5 AM – 5 PM
Wed
PNF Stretching
5 AM – 5 PM
Thu
Dynamic Stretching
5 AM – 5 PM
Fri
PNF Stretching
5 AM – 5 PM
Sat
No session
Sun
No session
PNF Stretching Dynamic Stretching
Class
Days
Time
01
PNF Stretching — Prep
Mon / Wed / Fri
5 AM – 5 PM
02
PNF Stretching — Full
Mon / Wed / Fri
5 AM – 5 PM
03
Dynamic Stretching
Tue / Thu
5 AM – 5 PM