Name: Playbook - JTM FIT - Cool Down / Recovery: Upper Body
Uploaded: 2024-03-27T11:08:07.200Z
Duration: 10 min
Description: Cool Down / Recovery: Upper 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 👏

Kevin

Irmantas

Cody

Gabriel blanchet

Will definitely add this cool down into my upper body days.

Jeff

Upper Body (10 minutes)

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

1. Elevated Child’s Pose Stretch x 60-90 seconds
2. S. Arm Pec Stretch x 60-90 seconds (each side)
3. Band Lat Stretch x 60-90 seconds (each arm)
4. Band Tricep Stretch x 60-90 seconds
5. Wrist / Bicep Stretch x 60-90 seconds

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. Elevated Child’s Pose Stretch x 60-90 seconds
2. S. Arm Pec Stretch x 60-90 seconds (each side)
3. Band Lat Stretch x 60-90 seconds (each arm)
4. Band Tricep Stretch x 60-90 seconds
5. Wrist / Bicep Stretch x 60-90 seconds

- 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

- Hold on to a sturdy stationary surface 
- Turn away from the arm you are stretching to open up the chest and intensify the stretch

Single Arm Pec Stretch (R)

Single Arm Pec Stretch (L)

- Use a medium to heavy resistance band
- Attach a band high on the rack
- Grip the band with one arm and take a few steps back 
- Hinge forward at the hips, arm extended forward, use the tension on the band to stretch your lat
- Externally rotate your shoulder and turn your body towards the arm your stretching to intensify the stretch

Band Lat Stretch (R)

Band Lat Stretch (L)

- Use a medium resistance band 
- Attach a band low on the rack
- Hold the band with your back to the rig and arm bent behind your head, stretching your tricep
- Keep your glutes and core tight

Band Tricep Stretch (R)

Band Tricep Stretch (L)

- From a kneeling position 
- Place your hands on the ground with your wrists turned, thumbs outward and fingers pointing toward your knees
- Gently sit back stretching your wrists and biceps
- Go easy with this stretch as it can be quite intense 

Modifications: place hands on an elevated surface instead of the floor

Wrist & Bicep Stretch

Cool Down / Recovery: Upper Body

Preet

James Nguyen

Strengthen Your Hips

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

Cool Down / Recovery: Upper Body

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