Name: Playbook - Leticia Martinez - W4/D6 Active Recovery & Stretches
Uploaded: 2023-12-03T23:39:02.419Z
Duration: 30 min
Description: W4/D6 Active Recovery & Stretches

To help you plan your next active recovery day, here’s some great options along with the stretches provided below. Just make sure to keep the intensity low!

Tai chi, yoga, swimming, biking, roller blading, and pilates are great forms of active recovery to incorporate into your day!

In totals session we have 2 rounds of 7 exercises following by a 20 minute low impact form of cardio!

One of these commonly performed exercises is known as a Neck Circle, or Neck Roll. This exercise is performed by tucking the chin to the chest, and then rolling the head in a circular motion in an attempt to stretch the muscles and ligaments of the neck.

Neck rolls

Reach your hands in front of you! rotate palms down on floor, fingers facing legs and slightly lean back to feel a stretch in your forearms!

Wrist stretch

Bring one of your elbows across your body, towards the opposite shoulder. Use your other hand to bring your elbow closer to your shoulder. Hold for 10 to 20 seconds, then switch sides. Alternate method: raise your arm over your head and bend your elbow all the way so your hand is behind your neck.

Tricep stretch (left)

With elbows on couch or chair, clasp hands together and sit back into your hips. Make sure your chin stays tucked and inside the area where shoulders are stretching! breathe and feel the stretch.

Shoulder stretch

Supine hamstring stretch (left)

Lie on the floor near the outer corner of a wall or a door frame.
Raise your left leg and rest your left heel against the wall. ... Gently straighten your left leg until you feel a stretch along the back of your left thigh.

Supine hamstring stretch (right)

Stretches

W4/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!

Kristina

Perfect Sunday workout, at home! 😀💪🏻

Amber

W1/D2  UPPER BODY & CORE

Loved it!! This workout kicked my butt this morning! 🥵🥵

Sorin

Great way to end the week with a good session of leg & cardio!

W4/D6 Active Recovery & Stretches

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