Name: Playbook - Angeline Calderone - W4/D23
Uploaded: 2022-05-16T02:10:01.227Z
Duration: 40 min
Description: W4/D23

Week 4 Day 23

Your choice of CARDIO Activity for 40 min cardio: 

(You can also split up the categories for your cardio; e.g. 20 min Jog / 20 min Walk) 

Cardio examples:

Walking
Jogging
Stair master
Jump Rope
Boxing 
Bicycle 
Elliptical 
Hiking 
Etc…

CARDIO

Cool Down Stretch 

Perform post-workout. 
I recommend grabbing a foam roller and rolling out your whole body first, and then performing these stretches. 

( Please see website link for more info on HOW to foam roll your full body properly:

https://www.adidas.com/us/blog/654005-how-to-use-a-foam-roller-10-moves-for-maximum-recovery )

Upward Dog

Ease tension in your lower and mid back with this stretching movement. You will also feel a stretch on your Obliques as you perform the twist from side to side. 

To perform:

1. Start lying flat on the ground, stomach to ground. 

2. *inhale* Bring your hands to the ground and *exhale* push your body up from the ground. 

3. Additional: Twist from side to side to target left and right side of lower back.

Upward Dog

Downward Dog

The Straddle Stretch targets your upper and mid back, alongside with releasing tension in the chest. 

To perform:

1. Start in plank position. *inhale*

2. *exhale* Bring hips up towards the sky and head through your arms; opening the chest. You should feel a stretch in your upper back and chest area. 

3. Additional: Pedal the knees do add some movement and relaxation.

Downward Dog

Standing Lunge Stretch 

The Standing Lunge Stretch targets to relieve tension in your Quad, Hamstring, and Groin muscles.

To perform:

1. Start in sitting lunge position. 

2. Bring knee off of ground and straighten back leg. 

3. Sink hips into ground; slightly bring the knee forward to feel more of a stretch in your groin/ hamstring muscles. 

4. Go back to starting position and repeat on other side.

Standing Lunge Stretch

Single Leg Hamstring Stretch 

The Single Leg Hamstring Stretch targets to relieve tension in your Hamstring muscles. 

To perform:

1. Start in sitting lunge position. *inhale*

2. *exhale* Drop your front knee down and straighten your leg. 

3. Bring your hands to toe / chest to thigh for a deeper stretch.

4. Go back to starting position and repeat on other side. 

NOTE**
As you are in your stretch; be sure to keep your chest upright and pelvis tucked. Try not to arch your back too much- keep it straight. Stretch to your comfortability level.

Single Leg Hamstring Stretch

Straddle Stretch

The Straddle Stretch targets to relieve tension your Hamstring and groin muscles.

To perform: 

1. Start in Straddle sitting position. *inhale*

2. *exhale* Bring your hands toward your right foot / chest toward your Quad; keeping your chest upright and pelvis tucked. Pulse for movement. 

3. Perform stretch on left leg.

4. Perform stretch towards the middle. 

NOTE** Do your best not to arch your back. Go as low as YOU feel comfortable. Do not push it to the point of pain.

Straddle Stretch

Lateral Shoulder Stretch 

The Lateral Shoulder Stretch targets to relieve tension in your shoulder muscles.

1. Standing or sitting; bring your right arm to lateral position.

2. Bring your left arm into a perpendicular position to your right arm *inhale* and press it towards your body. *exhale*

3. Perform stretch on other side.

Lateral Shoulder Stretch

Cow Face Stretch 

The Cow Face Stretch targets to relieve tension in the upper back.

To perform:

1. Standing or sitting; Bring your right arm behind your head, palm placed behind your back. 

2. Bring your left arm to the right elbow and slightly pull. *inhale*

3. *exhale* Align your head so that it is not at an angle (straight with the body) and you should feel it slightly aligning the bent arm. 

4. Repeat on other side.

Cow Face Stretch

Sitting Twist Stretch 

The Sitting Twist Stretch targets to relieve tension in your full back.

To perform:

1. Start in sitting position; legs straight.

2. Bend right leg and place your foot on the left side of your left knee. ( foot on ground) 

3. Bring your left elbow to the right side of your right knee. *inhale* 

3. *exhale* push your left elbow into your right knee; you should feel a slight twisting stretch. 

4. Reset to original position and repeat on other side. 

NOTE** 
Be sure that your chest is upright when performing this stretch. Avoid bad posture and arching your back.

Sitting Twist Stretch

Lying Knee Twist Stretch 

The Lying Knee Twist Stretch targets to relieve tension in your lower back and IT Band. 

To perform: 

1. Start in lying position; back to ground. 

2. Bend your right leg. Pull it towards your body with your right hand. 

3. Grab your left hand and grab your right knee *inhale*, and *exhale* pull it towards your left side. Stretch to your comfortability. 
(Some like to stretch it ‘knee to ground’ ; in my case I am just stretching it 1/2 way to ground)

4. Go back to starting position and repeat on other side.

W4/D23

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