Name: Playbook - Michelle Khare - W2/D3 Push Up Challenge: Deep Stretching
Uploaded: 2023-12-15T04:46:06.015Z
Duration: 15 min
Description: W2/D3 Push Up Challenge: Deep Stretching

Owen

Really appreciated this. It felt nice and easy, but I’m also doing one of the flexibility programs daily. 
If you’re not already, I suggest doing the flexibility program with your workout. Either before, after, or both! I think that is already a suggestion the the program page, but I’m just throwing that out there. It makes a big difference.

Drew

The last one, the wall stretch really made me feel like I was gonna break in half 😆 Such a good way to transition to day 4. 🙌

Xiomara

Sarah E

This stretching routine help me to relax my body at all, really necessary after the lower routine from the previous day.

Alejandro

I liked how today was reversed! Started with floor stretches and went up to standing stretches. Feeling good 👍🏻🥰

Jordyn

Decided to do this workout in the evening rather than the morning and it was so nice being able to relax and stretch after a long day!

Klaira

So needed! Definitely helps the sore muscles

Kourtnei

I definitely needed this stretch day after the last two days! 😅 This felt incredible and it truly is the greatest treat of the week Hahaha

Silence

Really relaxing! Had some peaceful music on, and did my stretch early in the morning. It's like a little reward after all the hard work this week, so far. Feeling refreshed! 💕

Chloe

Lying pec stretch (30 sec each side)
Childs pose 45 sec
Cobra 30-45 sec
Cat cow 45 sec 
Lying knee to chest stretch (30 sec each side)
Figure 4 stretch (30 sec each side)
Frog stretch 30-45 sec
Tricep stretch (30 sec each side)
Seated twist (30 sec each side)
Spine stretch 30-45 sec
Seated side stretch (30 sec each side)
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)
Upper back wall stretch 30-45 sec

- Lay face down on the ground with one arm bent at 90 degrees out to your side
- Left 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 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

- 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

- Get on your knees and elbows with your legs spread
- Spread your knees wide as you lower yourself to the ground stretching your inner  thighs
- Make sure your knees are at a right angle 
- Use a pillow or props if needed!

Frog Stretch

- 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

- 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

- 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

- 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

Deep Stretching

W2/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

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! 🌸

W1/D3 Push Up Challenge: Deep Stretching

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.

W2/D3 Push Up Challenge: Deep Stretching

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