Dynamic Flexibility: Quick, Simple, Effective
4.8 (4 ratings)
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Dynamic Flexibility: Quick, Simple, Effective

Secrets for greater flexibility and athletic performance. Functional body movements to reduce pain and optimize health.
4.8 (4 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
34 students enrolled
Created by Steven Mays
Last updated 5/2015
Current price: $10 Original price: $25 Discount: 60% off
5 hours left at this price!
30-Day Money-Back Guarantee
  • 1 hour on-demand video
  • 4 Articles
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Accelerate Recovery Process
  • Increase Range of Motion and Flexiblility
  • Move with greater Efficiency
  • Gain Core Strength with Simple activities
  • Reduce or Remove back pain
  • Experience Balance in your Body and Life
View Curriculum
  • To complete this course, all you need is access to some open space (gym, park, etc.)
  • A mat or towel (optional)
  • Strap or band (optional)
  • In this course, there is a short section with the foam roll. If you do not have one, you can usually have access to one through your local gym.

Dynamic Flexibility is designed for ACTIVE MEN and WOMEN, who want to be more athletic and flexible. Wanting to lose weight or move with less pain? Beginners will love how simple and easy to follow these movements are! You will have better BALANCE, COORDINATION and CORE STRENGTH after taking this course. If you are starting a fitness routine, this is a blueprint for activity.

This course is for ATHLETES who are looking to optimize their performance. Dynamic Flexibility will increase your muscle TONE and elasticity along with joint MOBILITY for greater Range of Movement.

Dynamic Flexibility allows for greater power output while reducing the risk of injury.

Dynamic Flexibility will NOT make you bulk up or increase your size the way resistance training will. These exercises will prep you body for activity and build core strength.

Do you have back pain? Are your hips tight? Do have restrictions in your shoulders?

Dynamic Flexibility creates space to RELIEVE PAIN.

This course will lead to a greater sense of well being, better posture and more confidence.

3 main sections: (1) Dynamic Movements (2) Foam Roll Release (3) Development

It may take you longer in the beginning to practice the movements, however, consistent effort with repetition for at least 7days will have you performing them faster with greater EFFICIENCY.

As you learn, it will take less time to complete the routine.

Flexibility applies more than just to our physical bodies, its a representation of our life. As you practice these movements consistently, you will become less anxious and more present, while feeling happier and more patient with those around you.

This is a simple course that requires no prior training or coaching. Anyone can implement these exercises to see a better return on your workout time.


Weight Loss

Weight Management

Pain Relief










Body Control





Core Strength

Who is the target audience?
  • This course is designed to increase your flexibility and stabilization, while giving you a greater sense of wellbeing and awareness of your body
  • Dynamic Flexibility is a comprehensive course for men, women and youth, who are at a moderate fitness level, and are looking for simple techniques that provide the best return for your time spent working out.
  • For beginners, this course offers a foundation for activity and a place to start taking action on your goal.
  • Intermediate/Advanced students, implement these techniques into your routine to increase performance and prevent injury.
  • No prior training required.
  • This course is not for you if you are are looking to bulk up or gain weight.
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Curriculum For This Course
4 Lectures 10:49

This lecture will provide key points of focus for the rest of the course.
Preview 03:59

After this lecture, students will understand anatomical terms for the body's movement, directions and planes.


List of Movements
Dynamic Actions
16 Lectures 17:03
Lower back and hips are main focus. Keep your core engaged to support your lower back. 12 reps per side.
Preview 01:17

Rotation of the Lower back and Hips. 10 Reps each direction.

Single Leg Crossover

Engage your core and extend through your hip. Pull knee up and in as far as your can, hold for a second then release. Repeat on the opposite side. Do 12 per side
Knee Hugs

Focus is on extension of the hips and lower back. Breathe in as you grab your foot and exhale as you extend. 12 reps per leg.
Leg Cradles

Focusing on the hamstring. Walk one leg out in front of you and reach for your toe. Breathe in as you set up and exhale as you extend down.12 reps per leg.
Single Leg Ham Walk

Focus on stabilization of legs and hips and rotation of the lower back. Drop into lunge with inhale and exhale as you twist around to the same side your front leg. 10-12 reps per leg.

Lunge Twist

A two-part movement to open the hips and lower back. Each repetition has 4 twists. Do 6 repetitions per direction.
Elbow to Instep

Walking RDL. Focus on hamstring and core. Keep core engaged and extend the back. Lengthen the spine and stretch out through the back leg. 10 reps per leg.
Walking RDL Extension

Focus of the side lunge is the medial (inside) part of the leg. Working on loading one hip and pressing through while stretching the other leg. 10 reps per side.

Side Lunge

Touch opposite instep with your fingertips. Focusing on the medial (inside) of leg and loading hip, while maintaining good posture from lower back to chest. 10-12 reps per side.

Side Lunge Instep

Lunge and reach over the backside. Reach to the same side as front leg. Focus on hip flexors, quads and abs. 10 reps per leg.

Lunge Extension Twist

Focus is on the quads, hip flexors, and abs. Breathe in as your leg comes up and exhale as you extend. Focus on extension of the hip and lower back. 10 Reps per leg.
Quad Hip Extension

Keep both legs straight and your core engaged. Focus is on the hamstrings and lower back. Make sure you are warmed up before performing this movement. 12 reps on each leg.
Straight Leg Walk

Side drop to focus the lateral hips and rotation of the lower back. Building strength and stability while opening range of motion in hips. 10 reps on each side.
Side Drop Lunge

Focus is on the hamstrings and abs. Hold your body stable in a good plank and walk your feet to your hands with straight legs. Push-up is optional depending on your fitness level (0-5 per repetition). Do 5 reps each direction.


Dynamic Self Reflection
Foam Roll Therapy
6 Lectures 06:52

Focus of this lecture is to release the IT Band. Hamstrings, quads, glutes, and other leg and hip muscles attach to the IT band. Do 10 passes. Take a deep breath before each pass.

IT Band

Focus is on releasing the quadriceps muscle group in the front of the leg (thigh) and the fascia around them. Focus on lateral and medial of the leg. Do 10 passes. Take a deep breath before each pass.

Focus on releasing the connective tissue and fascia around and between the hamstrings. Do 10 passes on each leg and take a deep breath with each pass.


We are focusing on releasing the fascia around the glutes and the lower back in this lecture. Sit on the foam roll with your feet flat on the ground OR put your legs in the figure 4 position. 10 passes per side. Take a deep breath before each pass.


Focus on releasing the connective tissue and fascia around the spine. Do 20 slow passes. Take a deep breath before each pass.

Focusing on releasing the fascia around the head, neck and shoulders. 10 passes with a deep breath before each one.

Neck and Shoulders
15 Lectures 12:26
As you can tell from the Dynamic section, this is not a yoga course, but it has a few moves that help develop overall body flexibility. If you're breathing consistently while performing these stretches, your body should remain in motion. Focusing on your hips, glutes and low back, this is also good for your abs and obliques. Create space with your in hale and move deeper with your exhale. Take 10 deep breaths.
Seated Twist

Side Bend. Engage your core and laterally flex the spine. Reach overhead and lengthen from your hip to your ribs. Hold each side for 5 deep breathes in and exhale.
Side Bend

Focusing on our entire body from hands to feet. Create length in your spine. Take 8-10 Deep Breaths, moving deeper each breath.

Forward Bridge

Developing the lateral hip and lower back with the figure four. Each inhale create space and move deeper with the exhale. Take 10 deep breaths.

Figure 4's

Really good for the obliques and lower back. Roll hips to each side. Take 10 deep breaths on each side of the body.
Figure 4 Crossover

Focusing on the front of the hip and leg, engage your core and breath deep. Drop your hips with each exhale. Take 8-10 deep breaths.
Extended Lunge

Basic forward bend. Keep your breath moving and engage your core. Open the back of the legs and hips. Take 10 deep breaths and move deeper with each exhale.
Forward Bend

Keep your feet flat on the floor, don't let your ankles roll. Lengthen the back of the spine and reach the top of your head to the floor. Take 10 Breaths and move deeper with each one.
Wide Leg Bend

Same as the forward bend but sitting on the ground. Take 10 deep breaths.

Seated Forward Bend

Focus is all about the hips! Basically every angle, internal and external rotation. This effects the low back as well. Keep your core engaged and breath deep! 10 breaths for each leg.
Leg Rotation Internal/External

Spine rock n roll. Focus on loosening the spine erector muscles and releasing the hips and low back. Rock back and fourth 20 times along with your breath.
Spine Rock

Focus is on the shoulder and upper back. Take 5 breaths per variation.

Arm Cross

Focus on the triceps muscle group, back of the shoulder and down the side of your back. Make sure you are not putting pressure on your neck with your arm over your head. Make space between your arm and head. Keep your airway open. Take 8 breathes for each arm.

Overhead Extension

Interlock your fingers and roll your shoulder open. Focus is on the front of the shoulder and chest. You can do a forward bend and raise your hands as a variation for deeper stretch. Take 8 breaths.

External Shoulder Rotation

About the Instructor
Steven Mays
4.8 Average rating
4 Reviews
34 Students
1 Course


Steven Mays is the instructor of Dynamic Flexibility.

As a practicing massage therapist, Steven helps people feel good in their bodies. Specializing in sports massage therapy, Steve is able to assist in soft tissue rehabilitation and injury prevention.

After pursuing a baseball career, Steven felt he wanted to make a difference in the lives of others and found massage therapy as a great vehicle to serve others with his intuitive abilities. He completed a 600-hour massage therapy program at the Bodhi Tree Healing Arts Center in 2012, where he was able to expand upon his kinesthetic knowledge.  Used in combination with ancient healing techniques, Steven provides what's needed for growth through action. He refined his athletic ability into physiological knowledge to deliver an effective, one-of-a-kind experience that unlocks problem areas to revitalize his client’s bodies and mental/emotional wellbeing.

Steven's work can also go beyond just the physical. In 2012, he experienced a kundalini awakening. Discovering that launched him onto the spiritual path with hopes to find answers and understand his awakening on a deeper level.

Completing an ancient Shamanic Medicine Wheel teachings that works with the soul’s evolution and healing, Steve was able to uncover ancestral patterns, shed limiting roles, discover shadow aspects of self, and develop gratitude ceremonies for the 4 directions and Mother Earth. This practice is based on the Q’ero tradition, a tribe of the Andean mountains in Peru.

Continuing with spiritual work, Steven was ordained through the non-denominational Alliance of Divine Love in October 2015, where he now counsels and guides others to find their power and deepest spiritual truth for themselves.

Steve uses his experience and intuition to find the root causes of physical pain and discomfort, so his clients experience sustained physical, mental and emotional health.

He spends his extra time making tibetan mala beads and coaching youth baseball. He enjoys his kundalini yoga practice and swimming in Lake Tahoe.

With an athletic training background and sound education in massage therapy (NVMT.6442), Steve has the tools to help you achieve the next health level in your life. If you are training for a sport, want relief from general soreness, or have a specific problem, let Steven share his resources of wellness with you!