Name: Playbook - Michael Smith - Arms x Forearms
Uploaded: 2024-05-02T21:31:53.681Z
Duration: 5 min
Description: Arms x Forearms

Makeer

Pretty much covered everything. Nice job!

Christopher Barnes

Jordan

Instead of counting second by second for each stretch, you may find it easier to count your breaths as you ease deeper into each hold. Note: one inhale and exhale takes  approximately 2 seconds.

Bicep Wall Stretch | 30 seconds
Tricep Wall stretch | 30 seconds
Kneeling Forearm Stretch | 30 seconds
Kneeling Reverse Forearm Stretch | 30 seconds

Starting Position:
- Stand in front of a wall.
Place your hand against the wall at waist height, with your palm flat against the wall.
- Keep your feet shoulder-width apart.

Stretching Motion:
- Slowly turn your body away from the wall while maintaining contact between your hand and the wall.
- Twist gently until you feel a slight pull in your chest, shoulder, and biceps.

Bicep Wall Stretch

Starting Position:
- Stand facing a smooth wall.
- Bend your arm and place your hand on your shoulder, with your elbow against the wall.
- Turn your hips and stagger your feet to get into a comfortable position.

Stretching Motion:
- Press your armpit toward the wall to extend your shoulder and lengthen your triceps.
- You’ll also feel this stretch in your lats.

Tricep Wall Stretch

Starting Position:
- Kneel on a soft workout surface or a yoga mat.
- Place your hands on the ground shoulder width apart with your fingers pointed forward

Stretching Motion:
- Gently lean forward onto your hands with your palms down.
- Gradually apply a little pressure by leaning forward onto your hands.
- You’ll feel a nice stretch in your wrists and forearms.

Hold:
- Maintain this position for the desired amount of time

Kneeling Forearm Stretch

Starting Position:
- Kneel on a soft workout surface or a yoga mat.
- Place your hands on the ground shoulder width apart with your fingers pointed toward your knees

Stretching Motion:
- Gently lean forward onto your hands with your palms down.
- Gradually apply a little pressure by leaning forward onto your hands.
- You’ll feel a nice stretch in your wrists and forearms.

Hold:
- Maintain this position for the desired amount of time

Arms x Forearms

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