Name: Playbook - Michelle Khare - W3/D4 Beginner Bootcamp - Deep Stretch and Reset
Uploaded: 2023-12-15T04:46:06.599Z
Duration: 15 min
Description: W3/D4 Beginner Bootcamp - Deep Stretch and Reset

That was quite refreshing. Indeed, very enjoyable, and a much needed reset.

Drew

Michelle Jacobson

I’m still working on those hurdler stretches but I feel ready for cardio day tomorrow 💪🏻🔥

Jordyn

Just what I needed after a hard couple of days. Thank you, Michelle!

Isabella

Grayson 

Alicia

- 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

- 1 MIN 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

W3/D4 Beginner Bootcamp - Deep Stretch and Reset

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

Clara

Tara

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

Jade

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

Andriy

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

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

A nice little break from the core excises.

Victoria

W1/D4 Beginner Bootcamp - Deep Stretch and Reset

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

Owen

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.

W3/D4 Beginner Bootcamp - Deep Stretch and Reset

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