Name: Playbook - Valentine Fitness - Day 20/21
Uploaded: 2022-12-17T23:55:34.925Z
Duration: 30 min
Description: Day 20/21

Cardio + Stretch
Complete a walk, jog, run, hike, etc. for 10-60 minutes (whatever you prefer) and follow with these stretches or more. (Up to 30 second holds)

-Hold each for at least 30 seconds each
-Add takeaway as desired

-Place hand to elbow on door frame or something to press into
-Press in, facing forward
-Hold 30 seconds each side

Shoulder/Pec Stretch

•Pull arm across chest
•Hold for about 15-30 seconds each side

Deltoid Stretch

•Hold onto something for balance if you need
•Grab top of foot (use band if you can’t reach) 
•Keep knees lined and hinge forward
•Hold for 15-30 seconds each side

Quad Stretch

•Sit and cross ankle right above knee
•Press knee downward
•Hold for 15-30 seconds each side

Hip Stretch

•With a soft bend in knees reach toward your toes
•Hang here for 15-30 seconds

Ham + Glute Stretch

-Place hands around hips, further up for less tension
-Press your chest up keeping hips down and low body loose
-Look up 
-Breathe

Lower Back Stretch

-Starting in plank, pull body back into downward dog
-Put weight in one leg and press heel down
-Alternate
-Hold 30 seconds each side

Calve Stretch

-Sit and place feet together
-Pull towards you and yourself down

Inner Thigh Stretch

-Similar muscles to standing toe touch
-Hold 30 seconds each side

Hamstring Stretch

-Line up opposite heel to hip
-Lay body forward either propped up or fully rested
-Can keep other leg bent if needed 
-30 seconds each side

Hip Stretch #2

-Pull hips back to heels 
-Keep chest down

Shoulder Stretch

-Lay flat
-Twist one leg with knee bent across body
-Look over opposite shoulder 
-Relax and breathe, let tension release
-30 seconds each side

Spine Stretch

Stretches

Day 20/21

Modified for at home and followed along with the guide! 👏

Shauna

Ariel

I love the new app!! It is so easy to use and all my workouts are in the same place and can be done at my pace when and wherever I want!! Thanks Hailey

Bridget Bartlett

Day 1/21

Day 2/21

Ruth Firl

Love that the workouts make me sweat and get my heart rate up but also feel like I can accomplish them well and it’s not un achievable

Day 20/21

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