Name: Playbook - JTM FIT - Cool Down/Recovery: Full Body
Uploaded: 2024-03-27T11:08:06.988Z
Duration: 20 min
Description: Cool Down/Recovery: Full Body

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

Johanna

Great for rest day
#StayFocusedAndMotivated 🦍 🔥

Snooby Consty

Guy DiSalvo

Good stretch day, although I think 60 reps of the pigeon stretch seems to be a little long for me as I got bored so only did 30 reps haha

Amanda

Wally Longo

Perform the prescribed time/reps of each exercise one after the other with no rest in between exercises. Do 1-3 sets.

*This cool down can be directly after a workout or it can be done separately on a rest day or whenever you see fit.

-Spider Lunge Stretch w/ T Frame x 10 (each side)
-Band Lat Stretch x 60 seconds (each side)
-Alternating Pigeon x 60 seconds
-Elevated Child’s Pose x 60 seconds 
-Pike Fold to Squat Hold x 10

Perform the prescribed time/reps of each exercise one after the other with no rest in between exercises or sets. Do 1-3 sets.

*This cool down can be directly after a workout or it can be done separately on a rest day or whenever you see fit.

-Spider Lunge Stretch w/ T Frame x 10 (each side)
-Band Lat Stretch x 60 seconds (each side)
-Alternating Pigeon x 60 seconds
-Elevated Child’s Pose x 60 seconds 
-Pike Fold to Squat Hold x 10

- Start in the spider lunge stretch
- One close and to the outside of your hand with the other leg extended behind you with your knee resting on the ground
- Bring the same side elbow as close to the floor as possible really trying to open of the hips 
- Then, post on the opposite arm and reach the arm behind your body opening up the chest and upper back
- Return to the starting position and repeat 

Modifications: use an elevated surface

Spider Lunge Stretch w/ T Frame

- 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 
 - Repeat on the opposite side

Band Lat Stretch

- From the high plank, bring one leg across the body and drop your chest as close to the ground as you can
- Get your leg as perpendicular to your body as possible 
- Return to starting position and repeat on the opposite side
- Repeating back and forth

Alternating Pigeon

- 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

- Feet positioned just outside shoulder width
- Hinging forward at the hips keeping your legs straight
- Reach for the toes holding the pike fold for 1-2 seconds
- Without standing up, transition into a squat and hold for 1-2 seconds
- Then, without standing up transition back to the pike fold
- Start nice and easy with this stretch as it can be intense for a lot of people

Modifications: shorten the range of motion on both the pike fold and squat hold

Pike Fold to Squat Hold

Full Body Cool Down

Cool Down/Recovery: Full Body

Preet

James Nguyen

Strengthen Your Hips

Easy and great for the body #StayFocusedAndMotivated 🦍

Mark

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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