Name: Playbook - JTM FIT - Cool Down / Recovery: Full Body
Uploaded: 2024-03-27T11:08:07.064Z
Duration: 45 min
Description: Cool Down / Recovery: Full Body

Easy and great for the body #StayFocusedAndMotivated 🦍

Snooby Consty

Mark

James Nguyen

Gabriel blanchet

Full Body (10-15 minutes)

Perform the stretches below one after the other for anywhere from 60-90 seconds each. Do 1 set.

1. Couch Stretch x 60-90 seconds (each side)
2. Ring or TRX Pec Stretch x 60-90 seconds
3. Spider Lunge Stretch 60-90 seconds (each side)
4. Elevated Child’s Pose x 60-90 seconds
5. Band Hamstring Stretch x 60-90 seconds (each side)

If you are pressed for time feel free to modify by doing 30 seconds of each stretch and or pick just a few stretches to do.

Perform the stretches below one after the other for anywhere from 60-90 seconds each. Do 1 set.

1. Couch Stretch x 60-90 seconds (each side)
2. Ring or TRX Pec Stretch x 60-90 seconds
3. Spider Lunge Stretch 60-90 seconds (each side)
4. Elevated Child’s Pose x 60-90 seconds
5. Band Hamstring Stretch x 60-90 seconds (each side)

- Starting in a kneeling position, place one leg against a wall/box/bench so the toes are pointing to the sky
- Draw the opposite leg into a low lunge position, knee bent to 90 degrees, foot firmly on the floor
- Raise your torso up, the more upright you are, the deeper the stretch will be (Only come up as far as you feel comfortable)

Couch Stretch (R)

Couch Stretch (L)

- Hold the rings/TRX handles with your arms out to a T
- Step forward and lean slightly forward opening and stretching your chest
- Only go as far as you feel comfortable

Ring/TRX Pec Stretch

- Start in a high plank position
- Bring one foot in and place it flat on the ground just outside of your hand
- Drop your back knee to the floor and slightly open up the hips by shifting your weight from side to side
- Hold the prescribed time on each leg

Modifications: place hands on an elevated surface like yoga blocks, a low plyo box, or bench

Spider Lunge Stretch (R)

Spider Lunge Stretch (L)

- Place your hands on an elevated surface, forward of the body
- Sit back toward your heels keeping your arms straight stretching the shoulder and lats

Elevated Childs Pose

- Use a medium resistance band
- Lying with one leg extended up, band placed around your foot and held in each hand
- Gently pull the band toward your body, while keeping your lower back pinned to the floor. 
- Having a slight bend of the knee is ok

Band Hamstring Stretch (R)

Band Hamstring Stretch (L)

Cool Down / Recovery: Full Body

Preet

Strengthen Your Hips

I overdid my first workout yesterday 🤦🏻‍♀️ so this was the perfect workout for my recovering muscles.

Johanna

Great for rest day
#StayFocusedAndMotivated 🦍 🔥

Cool Down/Recovery: Full Body

Great lower body recovery after a run and tomorrow's leg day

Bianca

Cool Down / Recovery: Lower Body

Serena

Brit

With both the warm ups and these cool downs, it’s like you know exactly what’s tight and what needs stretching next 👏

Cool Down / Recovery: Full Body

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