Flex and Flow

Lori Danko

Tier 3

Lesson Plan

Personal Flex Plan

Guide each 6th grade student through a 10-minute personalized flexibility warm-up aligned with their fitness goals to improve range of motion and body awareness.

Personalized flexibility routines help students build healthy movement habits, reduce injury risk, and meet individual fitness goals by preparing muscles and joints for deeper physical activity.

Audience

6th Grade Students

Time

10 minutes

Approach

Self-guided stretches with teacher feedback and slide cues.

Materials

Flow into Flexibility, and - My Stretch Sequence

Prep

Teacher Preparation

5 minutes

Review each student’s personal fitness goals and flexibility needs.
Familiarize yourself with the Flow into Flexibility slide deck.
Preview the My Stretch Sequence to anticipate modifications.
Gather any props (e.g., yoga mats, towels) for comfort and support.

Step 1

Introduction & Goal Check

2 minutes

Greet students and invite them to recall their individual fitness goals.
Highlight how today’s session fits into their Personal Flex Plan.
Display the first slide of Flow into Flexibility to set expectations.

Step 2

Breathing & Activation

2 minutes

Lead students through deep diaphragmatic breathing to center focus.
Guide gentle dynamic movements (neck rolls, shoulder circles).
Encourage awareness of muscle tension and joint mobility before stretching.

Step 3

Personalized Stretch Sequence

4 minutes

Have students follow their chosen routine from My Stretch Sequence.
Circulate to observe alignment and offer real-time feedback.
Provide modifications as needed (e.g., seated versions, wall-assisted stretches).

Step 4

Cool-Down & Reflection

1 minute

Guide a final full-body stretch to complete the warm-up.
Ask students to notice changes in comfort or range of motion.
Prompt quick reflection: “Which stretch felt most effective today?”

Step 5

Assessment & Accommodations

1 minute

Use an observation checklist to note each student’s form and engagement.
Record one success and one area for improvement per student.
Offer individualized accommodations: adjust depth, pace, or provide props as needed.

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Slide Deck

Flow into Flexibility

A personalized 10-minute warm-up
Aligned with your fitness goals

Welcome students and introduce today’s warm-up. Connect the session to their Personal Flex Plan and emphasize personalization.

Today's Focus

• Increase range of motion
• Enhance body awareness
• Prepare muscles & joints for deeper activity

Briefly outline today’s objectives. Keep the energy high and positive.

Breathing & Activation

• 3 deep diaphragmatic breaths
• 10 neck rolls (each direction)
• 10 shoulder circles (forward & backward)
Notice where you feel tightness before stretching.

Lead students through each movement, demonstrating slow, controlled motions. Remind them to breathe.

Your Personalized Sequence

Open your My Stretch Sequence
Follow the routine you selected earlier
Ask for modifications or props as needed

Introduce the individualized portion. Encourage students to refer to their chosen routine.

Play this short demo to model proper hamstring stretch alignment. Pause if questions arise.

Cool-Down & Reflection

• Full-body gentle stretch to finish
• Notice changes in comfort & mobility
• Quick reflection: “Which stretch felt most effective?”

Guide students into a final collective stretch, then prompt reflection.

Let's Begin

Start your personalized warm-up now!
I’ll be walking around to help.

Signal the start of independent practice. Circulate to offer feedback.

Warm Up

My Stretch Sequence

Use the table below to explore stretch options. Select 3–4 that best match your personal flexibility goals. Hold each stretch for 20–30 seconds, then move on to the next.

Stretch Name	Target Area	Instructions
Seated Hamstring Stretch	Hamstrings	Sit with one leg extended, other bent. Hinge at hips to reach toward toes, keeping back straight.
Standing Quadriceps Stretch	Quadriceps	Stand tall, pull one ankle toward glutes, keep knees together and hips forward.
Calf Stretch Against Wall	Calves	Place hands on wall, step one foot back, press heel down, keep back leg straight.
Low Lunge (Hip Flexor)	Hip Flexors	From standing, step one foot forward into a lunge, lower back knee, push hips forward.
Cross‐Body Shoulder Stretch	Shoulders/Upper Back	Bring one arm across chest, use other arm to gently pull it closer to your body.
Supine Spinal Twist	Lower Back/Glutes	Lie on back, draw one knee across body to opposite side, keep shoulders on floor.

Your Selection

Write the 3–4 stretches you’ll do today. Hold each for 20–30 seconds.

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Why These Stretches?

Explain how your choices support your personal fitness goals.

Safety & Modifications

If you experience sharp pain, reduce your stretch depth or skip that stretch.
Use props (yoga mat, towel, yoga block) for support as needed.
Ask the teacher for an easier or more advanced variation.