Bands follow the Bodyweight Warrior flexibility ladder: Basics = daily-movement range · Basic+ = prep positions (horse stance, long lunge, loaded Jefferson curl) · Intermediate = 45° pancake, active leg lifts, wall bridge · Advanced = full pike, pancake, bridge, front and middle split · Contortion = oversplits, chest stand, scorpion — Every skill, grouped by track and levelled 1–5. Click a level tile to filter. Click a skill's status bar to cycle ; progress saves in this browser — hit Save progress to file in the footer now and then so it survives rebuilds.
Bands follow Bodyweight Warrior's flexibility levels; progressions and drills draw on Dani Winks Flexibility, GMB and Antranik. Dose lines are starting points, not prescriptions — deep stretching 3–4× a week beats daily grinding, and nothing here should hurt in a joint.