Name: Playbook - Michelle Khare - W1/D4 Beginner Bootcamp - Deep Stretch and Reset
Uploaded: 2023-12-15T04:46:06.324Z
Duration: 15 min
Description: W1/D4 Beginner Bootcamp - Deep Stretch and Reset

Tara

Nice stretch but I kinda hate how much more flexible Michelle is in comparison 🤸‍♂️

Andriy

A nice little break from the core excises.

Victoria

Some stuff I wasn’t able to do and I couldn’t stretch

Owen

Mack

3 days of hard work and it so good to just be able to stretch.

Travis Noble

Drew

Amazing stretches after the last 3 days of working hard

Michelle Jacobson

I was so prepared to skip it, but my legs were killing me from the leg day. It was a great decision! They feel like there are no knife shards in there 😅

MARIANA

It was great I was going to skip out on it today but I persisted and it’s what my body needed

Himara

Renee

I needed a stretch after the past few days, so this was great!

Hannah Zaragoza

Leeza Mihalyo

My muscles feel so relaxed after I ran. I will definitely come back to these stretches in the future!

Jordyn

Olivia

Felt great, especially the hurdler and hamstring stretches!

Adrienne

I wish for the stretch that each side was a separate timer since I didn't always notice when it was time to switch sides

Mikayla

Great! As a beginner it would be helpful if you added where you should feel the stretch in the description, not just the muscle that is being stretched. For instance “you should be feeling this in the backs of your thighs.”

Kahlan Yenney

Michelle!! The stretching day was so good!! Definitely would not complain if you decided to do a separate collection of yoga/deep stretches. The stretches all targeted my sore muscles. Thank you!!

Isabella

This was absolutely amazing. especially after the other workouts

the pec stretch isnt great if you've got larger breasts, maybe a seated stretch alternative could be included

Christina

Do you have modifications for the kneeling quad stretch? I wasn’t able to reach my foot to complete the stretch 😅

Ainslee

This was what I needed after leg day! Amazing stretches

Grayson 

I wish there was an explanation for why a deep stretch day is needed. This is a beginner workout so I trust the process, but don’t know why I’m doing it. Also, I’m very inflexible so most of these stretches don’t look any where near Michelle’s.

Natalie

Perfect after being sore from previous workouts

Makayla

Jade

Caley

Alina

Amie

I had mentioned something about having different timers for 1 min sets that require 30 sec on each side. I had another thought, even just a beep at 30 seconds on the 1 min timer would be helpful. 

Also, is there a way to skip the star ratings after every "day" 😅 I don't see an X button and the back button did not work for me.

Sophia

The perfect way to recover from the last 3 days of training. Thank you so much for such an amazing plan

Clara

The stretches felt amazing on the sore muscles and I hope routinely stretching will help increase my flexibility!

Loved that Even though it was a rest day you had stretches planned out! Made it much easier to just do it and get it done 💪🏼

Rachel

Caleb

Much needed deep stretch day after a long double shift! I think I may incorporate this one into my every day routine 👍

Jessica

Good, but I'm wondering wether or not it is possible for males to reach as far during stretches! I would love to see if I can do such a split

The stretching felt great, I needed that after the last three days of workouts

Leota

I loved it. A nice change to the workouts and I liked that there were many different poses.

Alicia

So relaxing and it felt great to do before a workout

Nazaria

I’m starting beginner boot camp on day 4 and boy did I need to stretch! Great program :)

- 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

W1/D4 Beginner Bootcamp - Deep Stretch and Reset

I'm dying and I'm sweating buckets. Thanks! 💃

Some moves definitely way harder than others! I enjoyed the cool-down stretches at the end. I nearly gave up part way through because I just don’t have the strength to do some of them properly yet, and I felt sort of silly, but gave myself a minute, and reminded myself I’m not going to be able to change that if I don’t push through, and I did it!! :D

W1/D1 Beginner Bootcamp - Upper Body

This workout felt short but now that I’ve finished it I feel amazing and strong, such a good feeling! ☺️

Great short workout, just what I need to get back into exercise

Maame 

W1/D2 Beginner Bootcamp - Core / Abs

Veronique

i felt the burn in my abs,but yes it was good

W1/D3 Beginner Bootcamp - Lower Body

It has been a while since I thought that 30 sec is a long time 😂

As always, amazing 👏🏼  
If you’re checking out comments, trying to decide if you want to join, this is your sign. Feel empowered, and enjoy the journey!

W1/D5 Beginner Bootcamp - Cardio Blast

That one felt particularly refreshing. What did everyone else think of this one?

Love this and excited I finally did all the push-ups regularly

W2/D1 Beginner Bootcamp - Upper Body

I love how most of these exercises end in child’s pose. One of my favorite yoga positions

It was great I just noticed that I wasn’t doing the full workout and wasn’t going back and doing it 3 times when it said to.

W1/D4 Beginner Bootcamp - Deep Stretch and Reset

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