Name: Playbook - Michelle Khare - W2/D3 Bodyweight - Stretch + Rest
Uploaded: 2023-12-12T12:07:24.721Z
Duration: 30 min
Description: W2/D3 Bodyweight - Stretch + Rest

Today I didn’t have that much motivation to workout, but after stretching and working on mobility I feel a lot better, and got my blood pumping a little bit :)

Jordyn

Good stretch and workout! Chill yet challenging!

David

Chris

This was so helpful after a hard previous workout. Thanks Michelle!!

Isabella

Feel great after this, good recovery exercise!

Adrienne

Good way to to end my free time before going to EMS

Rachal

Warm-Up

- Warrior Pose 
- Warrior Pose 2 
- Cobra

Circuit:
- Wide Forward Fold
- Upper Back Wall Stretch
- Reverse Fly Bodyweights 
- Tricep Stretch
- Triangles 
- Bird Dogs
- 90 Degree Curl Ups 
- Reverse Crunches

- Start in a plank position as you kick one leg up and back then bring it between your hands
- Stand up into a lunge as you pivot your back foot for added stability 
- Reach with both hands overhead and stretch 
- Hold position 

* Work the other side on the second round

Warrior Pose

- Transition from warrior post into a lunge with your arms elevated and parallel to the floor.
- Hold the lunge with your arms elevated and over your legs front to back

* Work the other side on the second round

Warrior Pose 2

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

Cobra

Warm-Up

- Stand with your feet wide
- Bend at the waist lowering your head between your feet
- Hold position for stretch 

* You can use your arms to increase stretch

Wide Forward Fold

- Stand arms length away from a wall 
- Hinge at the waist and place both hands on the wall
- Lower your torso towards the ground and emphasize the stretch

Upper Back Wall Stretch

- Hinge at the waist until your torso is at roughly 45 degrees
- Raise your arms up and back to head height activating your rear delts 
- Lower your hands back to the starting position

Reverse Fly Bodyweight

- EACH SIDE 15 SECONDS
- 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 Stretch

- Stand in a wide stance and rotate one foot 90 degrees to the outside
- Hinge at the waist placing one hand on the ground near your outward facing foot as the other arms is elevated straight into the air above you 
- Hold position

Triangles

-  Alternate on both sides
- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position

Bird Dogs

- Lay on your back with your legs bent
- Elevate your legs so that you have two 90 degree angles (one at your hips and one at your knees)
- With your hands near your head curl up slowly towards your knees activating your abs

90-Degree Curl Ups

MODIFICATION: Keep knees bent if needed
- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

W2/D3 Bodyweight - Stretch + Rest

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