Build · for limber movers

Target, dip, relax

Grow strength and relaxation in the same set.

Watch the demo

Deep front split resting on a yoga block

AWhy it works

Limber means 2 skills: strength where you're long, and letting go there. Strength work through full range builds range about as well as stretching,1 and most early gains come from accepting more stretch.2 TDR trains both:

  • Target and dipYou move in and out under your own control.
  • RelaxSupported and calm, you sink further.

BDose and tracking

45–90s per side 3sets per practice 6sets a week

Progress: the target moves further at the same comfort, you end deeper, and it shows in your skills. Log one number per set.

CThe steps

Setup: warm up, then a target you can nudge (like a block on a slider) and something sturdy for your hands.

  1. 1

    Target

    Move in and out, nudging the target a little further each rep. Stop at a comfortable max.

  2. 2

    Dip

    When the target stops, change the angle: fold or lean in. Range often frees up.

  3. 3

    Relax

    Let the props take your weight. Exhale long and sink.

  4. 4

    Contract to soften

    Optional: tense for 3–5 seconds, let go on an exhale, settle deeper.3

  5. 5

    Measure and leave

    Note where you ended. Come out with control.

Earn a little Beat one number per session: target, dip or end position. No win in set 1? Try set 2 or 3. Never buy the win with pain.

DWhen it gets stuck

Relax doesn't take you deeperMore support. Still stuck? A week of Loosen.
Deep when relaxed, but you can't lift outA few weeks of Strengthen.
Good range, but not in your skillsAdd dynamic kicks into a target.
Joint pain, tingling or numbnessStop and change position. If it keeps coming back, get it checked.

Research

  1. Afonso et al. (2021). Strength training versus stretching for improving range of motion: a systematic review and meta-analysis. Healthcare, 9(4), 427. doi
  2. Weppler & Magnusson (2010). Increasing muscle extensibility: a matter of increasing length or modifying sensation? Physical Therapy, 90(3), 438–449. doi
  3. Hindle et al. (2012). Proprioceptive neuromuscular facilitation (PNF): its mechanisms and effects on range of motion and muscular function. Journal of Human Kinetics, 31, 105–113. doi