Name: Playbook - Gritty Soldier - EMBRACE THE RUCK - Cool down “B”
Uploaded: 2023-11-07T15:02:49.924Z
Duration: 25 min
Description: EMBRACE THE RUCK - Cool down “B”

DO NOT SKIP YOUR COOL-DOWNs

Cooling down after endurance exercise is crucial for a few key reasons. It helps gradually lower heart rate and blood pressure, reducing the risk of sudden drops. This phase aids in dissipating accumulated heat, preventing muscle soreness and stiffness. Additionally, it promotes the removal of lactic acid, expediting recovery and decreasing the likelihood of cramps or strains. A proper cool-down also enhances flexibility and range of motion, contributing to long-term mobility and performance. In essence, it's a vital component of any endurance exercise, ensuring effective recovery and sustaining physical well-being.

Slow Walk

- Stand on one leg, grab your opposite ankle, and gently pull your heel towards your glute.

Quad Stretch (1-minute per side)

Sit on the ground with one leg extended and the other leg bent, foot resting against the inner thigh. Reach forward towards your extended foot, feeling a gentle stretch in your hamstring. Switch legs after 30 seconds.

Hamstring Stretch (1-minute per side)

Lunge forward with one leg while keeping the other leg extended behind you. Lean slightly forward to feel a stretch in the front of your hip. Hold the stretch for 30 seconds on each leg.

Hip Flexor Stretch (1-minute per side)

Sit on the ground with your legs extended in front of you. Slowly hinge at the hips and reach towards your feet. Relax your upper body and hold the stretch for 2 minutes.

Seated Forward Fold

Start on your hands and knees. Inhale as you arch your back and lift your tailbone (cow pose), and exhale as you round your back and tuck your chin towards your chest (cat pose). Flow between these two poses for 2 minutes.

Cat-Cow

Lie on your back, bend one knee, and cross it over the opposite leg. Gently twist your torso to the side, extending your arm out to the side. Hold the stretch for 30 seconds on each side.

Spinal Twist (1-minute per side)

Find a comfortable seated or standing position. Inhale deeply through your nose, allowing your belly to rise. Exhale slowly through your mouth. Focus on relaxing your body and bringing your heart rate down.

Deep Breathing

EMBRACE THE RUCK - Cool down “B”

Love the warm up it actual raise my heart

Fatmata

Great way to warm up and mobilize the joints!

Andres

Jacob Regnier

Pre-Run Warm-Up Exercises

Great stretch. Identified so mobility weaknesses in my shoulder area.

Brian Cowell

I really needed to stretch. The pigon pose was goddess.

Tearra

Great, this coupled with my physical therapy creates the perfect post run routine for me!

Kendrick

“Go-to” Stretch + Mobility

1 of 2 stretch routines that help me prep and close out the day. Thank you for providing these wonderful stretches and workouts, sir. 🫡🤙👍

EMBRACE THE RUCK - Cool down “B”

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