Name: Playbook - Michelle Khare - W3/D3 Bodyweight - Stretch + Rest
Uploaded: 2023-12-12T12:07:33.878Z
Duration: 30 min
Description: W3/D3 Bodyweight - Stretch + Rest

Jordyn

David

So good!! Just what I needed after this week. :))

Isabella

Nice and refreshing, loved the deep stretches. Took me 26:26 to finish.

Max HR: 150 bpm
Avg HR: 124 bpm

Adrienne

Warm-Up

- Warrior Pose 
- Warrior Pose 2 
- Warrior Pose 3 

Circuit:
- Wide Forward Fold
- Wall Chest Stretch 
- Reverse Fly Bodyweights 
- Fire Hydrants
- Triangles 
- One Leg Side Plank 
- 90 Degree Curl Ups 
- Crawl Ups

- 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

- Transition onto one leg with your arms extended overhead 
- Maintain balance and hold position

Warrior Pose 3

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 in front of a wall
- With your arm elevated and bent at 90 degrees place your hand to elbow against the wall 
- Rotate your body bringing the arm to the side stretching your chest musculature

Wall Chest 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 Bodyweights

- 30 SEC EACH SIDE
- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire Hydrants

- 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

- 30 SEC EACH SIDE
- Get into a side plank position 
- Raise and elevate your upper leg 
- Hold position

One Leg Side Plank

- 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

- Lay flat on your back with your hands at your sides 
- In a slow controlled manner walk your fingers along the ground as you crunch up slowly
- Walk your hands forward until you are completely upright 
- Continue forward as far as you can into a forward fold

W3/D3 Bodyweight - Stretch + Rest

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