Name: Playbook - Michelle Khare - W1/D3 Push Up Challenge: Deep Stretching
Uploaded: 2023-12-15T04:46:05.903Z
Duration: 15 min
Description: W1/D3 Push Up Challenge: Deep Stretching

Owen

This was exactly what I needed today- my poor legs were in so much pain! Still sore of course, but I feel so much more mobile now! 🌸

Chloe

Drew

Much needed strengthing to relief muscle soreness, after yesterday’s intense workout

Hamed

This series of stretches already give me the confidence to go to the next workout! I feel much more in shape than I did during the Holidays!

Vince

I love stretching and often incorporate stretching into every routine I do. This one was no different! Great stretches!

Hannah Zaragoza

Wow my hips/glutes are so weak and tight..🥲

Chelsey

I started the challenge a little late so I had to do Day 2 and 3 back to back and this was the perfect way to complement day 2's workout.  🥰

Xiomara

This was really relaxing! Feeling good after this stretch, I loved it! 💕

Kiersten

It felt good to stretsh everything out. Still really sore tho.

Sander

As I predicted I am sore from the first two workouts so it felt good to take it easy today and stretch!

Klaira

Saving these stretches for either morning or night is the best in my opinion! It was difficult with all the lactic acid, but I’m feeling incredible afterwards ✨

Silence

I love this stretch routine! Much needed after 2 intense days. Thanks Michelle!

Alejandro

So needed after the first two days! Was super sore!

Kourtnei

My hamstrings and hips were so tight, and towards the end, I felt so much less tension. I love stretch days and how important they are because I tense up so bad. 👌🏻❤️

Jordyn

So nice to have a day to stretch and recover. Really made me realized how I need to prioritize flexibility more!

Standing harmstring stretch was set to 45 reps, but in the list is set to be a hold for 30-45 seconds tho

Lying knee to chest stretch (30 sec each side)
Figure 4 stretch (30 sec each side)
Butterfly stretch 30-45 sec
Seated twist (30 sec each side)
Spine stretch 30-45 sec
Seated side stretch (30 sec each side)
Childs pose 45 sec
Cobra 30-45 sec
Cat cow 45 sec
Downward dog 30-45 sec
Standing hamstring stretch 30-45 sec
Standing side bend stretch (30 sec each side)
Standing saw 45 sec
Standing quad stretch (30 sec each side)

- 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 Stretch

- 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 Stretch

- Sit on the ground with the soles of your feet together 
- Place your hands on your feet and place your elbows on your legs
- Press down with your elbows pushing your knees towards the ground and stretch 
- Hold position

Butterfly Stretch

- Sit on the ground with one leg crossed over the other and your foot planted
- Cross your arm over the leg in front of you 
- Add tension against the knee and twist away from your knee 
- Hold stretch

Seated Twist

- Start in a seated L position with your legs extended straight out in front of you, knees slightly bent and toes pointed
- Reach your arms up straight overhead and lengthen your spine stretching your fingers towards the sky as you breathe in
- Breathe out and slowly fold forward trying to keep your back flat as you can while reaching your fingers towards your toes
- Round your spine as needed to stretch forward as far as possible and hold for time
- You should feel this stretch in your hamstrings and calves

Spine Stretch

- 30 SEC EACH SIDE
- Sit in open splits 
- Reach overhead and lean to your foot with your hand

Seated Leg Spread - Side Stretch

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

Child’s Pose

- With your hand on the floor at about shoulder width raise your chest 
- Bring your back up 
- Focus on breathing and form

Cobra

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat Cow

- Start on your hands and feet, with both shoulder-width apart
- Press into your hands with a flat back and your glutes up

Downward Dog

- Stand with your feet together
- Hinge forward at your waist as far as you can stretching your hamstrings

Standing Hamstring Stretch

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

Side Bend Stretch

- Stand in a wide stance with your arms held straight out to your sides
- Hinge at the waist and pivot taking one hand to the opposite foot
- Return to the starting position and repeat both directions

Standing Saw

- 30 SEC EACH SIDE
- Stand on one foot as you bend your leg behind you and grab it with a sort hand to stretch your quad
- Hold your balance for time

Standing Quad Stretch

Deep Stretching

W1/D3 Push Up Challenge: Deep Stretching

Nick

Push Up Challenge Intro

Aadya

I was looking forward a new challenge ❤️ let's goooo

W1/D1 Push Up Challenge - Week 1

Anna

Round three of this program, starting stronger than ever!

This program is even better the second time around!! Loved that workout, and I’m feeling energized!

W1/D1 Push Up Challenge: Upper Body, Core & Cardio

So intense I hope I’m not sore from my races tomorrow.

W1/D2 Push Up Challenge: Lower Body, Core & Cardio

I’m here for round two of this program, and it’s even better the second time around 👌🏼

The description says you don’t need any Equipment so I don’t have any and it wants me to be on a treadmill

Alison

W1/D4 Push Up Challenge: Lower Body, Core & Cardio

Over all it was great I can’t do a treadmill and can’t replace it

I love the mix of weights and cardio in this one! Tho I personally did some wrist stretches in between each move just to give my wrists a break! By the time I was done, my wrists don't feel strained! Love it! 💕

W1/D5 Push Up Challenge: Upper Body, Core & Cardio

Getting harder than week 1? Oh boy, my body is gonna be super sore then, but it's still exciting to think how much stronger we'll be in 4 weeks 💪 let's do it!!!

W2/D1 Push Up Challenge - Week 2 Intro

Those Side Laying Tricep Extensions are much harder than they look, in my opinion! 🫣 But otherwise, today's workout was absolutely amazing! Feeling strong and accomplished, my arms truly needed some work today! 💕

W2/D1 Push Up Challenge: Upper Body, Core & Cardio

trinity

Today was tough. I skipped half of the last circuit but I’m glad I got my body moving.

W1/D3 Push Up Challenge: Deep Stretching

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