Name: Playbook - Kelly Diller - Cool down/Stretches
Uploaded: 2023-04-19T17:39:36.334Z
Duration: 20 min
Description: Cool down/Stretches

Full body cool down from Shoulders to Hamstrings, Glutes & Quads. 

Do the reps listed or if you have a body part that’s giving you problems; do more than the listed reps.

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 10 to 20 seconds, then switch sides

Tricep stretch

- Start standing, reach one arm overhead to full extension to the opposite side
- switch sides

Lat stretch

- Start standing, take one arm across your chest and use your other arm to pull the extended arm towards your chest
- Repeat, both sides

Shoulder Stretch

Extend your arms out behind you, clasp hands together and lift as far as you can upwards.

Bicep stretch

- With feet shoulder width apart and hands on your hips
- hinge at the waist, keeping back flat

Hamstring hinge  stretch

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes

Hamstring stretch -  toe touch

- Take feet wider than shoulder width, bend at the waist & reach hands to foot, holding a few seconds
- Switch sides

Hamstring static stretch

- Start standing, take 1 foot behind your back, bending at the knee, holding for 5-10 sec
- Switch sides

Quad stretch

- Take one foot out in front of the body, and the other leg extended behind the body. Take your hands and place by the front foot. 
- Switch sides
- one hip may be more mobile than other hip

Worlds Greatest Stretch

In a seated position, bring both feet together in front of you. Press down on your inner thigh to stretch the hips.

Butterfly

- Lying on your back 
- Tuck one knee towards your chest
- Use your hands to pull the knee close to your body
- Breathe deeply through the stretch

Lying knee tuck stretch

- In a seated position with one leg extended, bring your knee across your extended leg and hook your opposite arm around your knee as you turn your torso.  Press arm into knee. 
- switch sides

Cool down/Stretches

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