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    Use this sequence as a conclusion to your workout. Modify stretches and times if needed. Breathe as you stretch.

     
    Wide Stance Air Squat

    90 sec

    Side Swing

    90 sec

    Straight Arm Crunch with Feet Elevated

    60 sec

    Bicycle Crunch

    60 sec

    Plank

    60 sec

    Option: On Knees.

    Bird Dog with Contralateral Crunch

    120 sec

    60 seconds per side.

    Deep Squat Stretch

    60 sec

    Standing Quad Stretch

    120 sec

    60 seconds per side

    Lateral Side Stretch with Shifted Wide Stance

    60 seconds per side

    Standing Low Back and Hamstring Stretch

    60 sec

    Standing Chest Stretch

    60 sec

    Half Kneeling Hip Flexor Stretch

    120 sec

    60 seconds per side.

    Child Pose with Shoulder Stretch

    120 sec

    60 seconds per side.