Name: Playbook - Ajhamae Quiring - 3 Minute Cool Down - Full Body
Uploaded: 2022-10-06T18:27:05.819Z
Duration: 3 min
Description: 3 Minute Cool Down - Full Body

The cool down is so important. Don’t skip it! Give your heart rate time to lower and your body temperature a chance to cool safely. 

Complete this cool down after any exercise, or anytime you are needing a good stretch.

- Start in a standing position
- Lift one leg up and kick foot out parallel to the ground
- Return to starting position and repeat with other leg
- Place your hands at hip height to be a target for your knee to reach

Marches w/ kick

- 15 seconds each side
- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Reach the opposite hand up in the air and hold
- Repeat on the opposite side

Forward Lunge w/ Reach

- 15 seconds each side
- Laying flat on your back, bring one knee toward your chest
- Bring that leg across your body with flexed feet
- Head turns in the opposite direction
- With the opposite hand as leg, hold the position
- Release and repeat on other side

Supine Back Stretch

- Lay on the ground with knees bent the and the soles of your feet together
- Place your hands on your ankles and your elbows near your knees
- Stretch down into the position while pushing your legs down with your elbows

Butterfly Stretch

- 15 seconds each side
- Extend one arm straight forward with the thumb twisted outward
- With the opposite arm, pull extended arm across the chest at the forearm and hold
- Release and repeat on other side

Shoulder Stretch

- Lace your fingers behind your back
- Extend your arms and push your chest forward 
- Look up slightly

3 Minute Cool Down - Full Body

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