Name: Playbook - Michelle Khare - Trial Day 3: Deep Stretch and Reset (Active Recovery)
Uploaded: 2023-12-19T19:40:01.446Z
Duration: 15 min
Description: Trial Day 3: Deep Stretch and Reset (Active Recovery)

Congrats, you've made it to Day 3, where we get to give our bodies some love with a little stretch & recovery session. Relaxing and resetting can often be a challenge for some people, but active recovery & mobility days are more important than you can imagine! My challenge for you today is to lean into this stretch & reset day.

Make sure you're staying hydrated, getting those steps, fueling your body (check out my recipe guide in the Extras section) and listening to your body today. Tomorrow we've got a whole new challenge coming!

If you enjoyed this workout, make sure to check out my: Flexibility, Beginner Bootcamp, Home Shred and Summer Sculpt (1&2) programs!

- 15 SEC EACH SIDE
- Stand with your arms overhead
- Bend to the side stretching

Side Bend Stretches

- 30 SEC EACH SIDE
- Get into a lunge 
- Raise and reach with your arms overhead

High Lunge And Warrior Pose

- 30 SEC EACH SIDE
- Get into a low lunge
- Lift your back foot off the ground grabbing it with your hand pulling it towards your hamstring to intensify the stretch

Kneeling Quad Stretches

- Sit down on the floor or ground with your legs in front of you.
- Pull yourself forward and grasp your ankles or outside edges of feet with your hands.

Butterfly Stretches

- 30 SEC EACH SIDE 
- Lay on your back crossing one foot over your other leg at the knee
- Reach and grab your straight legs shin and pull it towards you intensifying the stretch

Figure 4 Stretches

- 60 SEC EACH SIDE
- Sit on the ground with one leg extended in front of you and the other tucked behind you in a hurdlers position 
-Lean over the front leg as far as you can intensifying the stretch

Hurdler Stretches

- 15 SEC EACH SIDE
- Place your hand on your back below your neck so that your elbow is pointed straight up
- Reach across and pull your elbow behind your head stretching your tricep

Tricep Stretches

- 30 SEC EACH SIDE
- Lay on the ground
- Raise one knee up towards your chest
- Wrap your arms around your knee and pull it to accentuate the stretch

Lying Knee To Chest Stretches

- 30 SEC EACH SIDE
- Lay face down on the ground with one arm bent at 90 degrees out to your side
-Lift the opposite leg up and over as twist against the arm stretching out the chest
- Adjust the raised leg to find a good stretch for yourself
- You will feel this in the pectoral muscle of the 90-degree arm

Lying Pec Stretches

- Sit in open splits 
- Lean forward between your legs stretching

Seated Legs Spread - Middle

- Breath out and reach your feet
- Hold and focus in your hamstrings stretching

Sitting Hamstring Stretches

- Starting on your knees with a flat back reach your hands out in front of you

Child’s Pose

Trial Day 3: Deep Stretch and Reset (Active Recovery)

Gabriel

Michael

Very good beginner workout. As someone who is only active at work, this feels challenging but doable.

Martin

Trial Day 1: 40 Minute Full Body Bodyweight (or DB)

Great workout to get moving. But it was also a bit exhausting due to soreness in the legs

Trial Day 3: Deep Stretch and Reset (Active Recovery)

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