Name: Playbook - Leticia Martinez - W3/D6 Active Recovery & Stretches
Uploaded: 2023-12-03T23:39:02.367Z
Duration: 30 min
Description: W3/D6 Active Recovery & Stretches

Working at a lower intensity will help increase recovery from your previous workout by increasing blood flow to your muscles and tissues. Giving your circulation a little boost helps get nutrients (like amino acid and oxygen) to your muscles so they can repair themselves.


In todays active recovery session you will have 2 rounds of 8 exercises. Feel the stretch and make sure you’re stretching in a comfort range of motion. After the stretches will follow a low impact for of cardio!! 🏃‍♀️

Start in a lunge position. The leg you are attempting to stretch should down and furthest back. Now maintaining a neutral back, gently drive your hips forward while squeezing your glutes on the stretching leg. Hold here. Feel free to rotate your trunk back and forth to find the best area to stretch for you!

Hip flexor stretch (left)

Hip Flexor Stretch (right)

Lie face down on the floor with your palms turned down on the floor. Extend your upper body up! if able to you can come up all the way to feel a stretch in your core. If not you can come up on your forearms and Geta stretch. Make sure to breathe!

Prone Cobra

Crossing your left foot over your right! Raise your right arm overhead and bend your upper body to the left in a reaching motion. Keep your upper body facing straight ahead—don't twist it to the side as you bend. Make sure you feel the muscles gently stretch all along your side from your lower back up to your shoulder. Hold the stretch for 30 seconds.

Side bend stretch (left)

Crossing your right foot over your left! Raise your right arm overhead and bend your upper body to the left in a reaching motion. Keep your upper body facing straight ahead—don't twist it to the side as you bend. Make sure you feel the muscles gently stretch all along your side from your lower back up to your shoulder. Hold the stretch for 30 seconds.

Side bend stretch (right)

Hold both arms in front, hands palm-to-palm. Inhale deeply and smoothly draw your arms out and back. Take in several deep, cleansing breaths and feel your chest and shoulders open. Squeeze your shoulder blades together as you breathe.

Open chest stretch

Lie on your back with your right leg extended on the floor. Draw your left knee into your chest. Then pull it across your body, feeling a stretch in the buttocks and outer hip. Hold for 30 seconds

ITB stretch (left)

Lie on your back with your left leg extended on the floor. Draw your left knee into your chest. Then pull it across your body, feeling a stretch in the buttocks and outer hip. Hold for 30 seconds

ITB stretch (right)

Stretches

W3/D6 Active Recovery & Stretches

Rachel Ruczynski

W1/D1  LEGS & CARDIO

This program is perfect for a beginner. Challenging, but not so difficult where I can’t finish and feel defeated. Thank you Leticia!

W3/D6 Active Recovery & Stretches

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