Name: Playbook - Nathan Tsuji - Day 21
Uploaded: 2022-12-31T21:30:38.920Z
Duration: 12 min
Description: Day 21

Full blown recovery day :) whether you start or finish your day with this you’ll be better off! Or better yet do it in the morning and at night! Make sure you’re breathing throughout, and if the stretch is super intense you can implement the box breathing techniques you’ve been working on to help you relax!

For the knee grabs you can choose to do all three or just your favorite one :)
Other than that, this routine is a really good way to get your whole body ready for the day or recovered from that day or both!

Here is a great way to release your glutes after a long day!
Sink into the position, find the spot that gives you a nice stretch and hold it for minimum 30 seconds. Then switch legs!

Glute stretch!

This one is quite relaxing and sometimes takes a little wiggling to find where the most comfortable spot is for you. Once you’ve grabbed your feet snd created tension, breath deep to expand your rib cage and really feel the stretch :)

Child’s pose!

I personally love this one. Sitting for long periods as is required by our current societal norms causes your hip flexors to tighten up and this is a great way to get them to ease up!

Knee grabs

I’m honestly not sure why I stopped talking when it came time to reach my arm back and forth… but probably because it felt so good I was enjoying it :) I hope you do too!
As usual hold for 30 real seconds minimum then switch!

Knee grabs crossovers!

A more intense version of the knee grabs put your leg off the bed to lengthen the quads and hip flexors!
Hold minimum 30 real seconds then switch!

Knee grabs off the edge!

I like this fun little sequence because it will target all parts of your body :) make sure you’re breathing abs thinking positive thoughts!
Repeat 5 times or more!

Push-up flow stretch

I personally love this one. After a long day of driving, or wearing a backpack, or being hunched over at a desk this is a great way to open up your chest/shoulders! 
Hold for 30 real seconds at minimum, breathe and stretch :)

Dip chest openers!

This one feels weird but it’s ok!!! After ten reps lifting the fingers take tour ear to the opposite shoulder and hold! Relax into the pain it’s okey :)

Bicep openers!

Listennnnn, my only excuse for randomly not talking was we took off Friday at 6pm and landed Sunday at 5am… but you get the point! Turn your leg out, pull it back, extend down and feel the burn! Hold for 30 real seconds minimum then switch!

Outer hamstring stretch!

And I’m talking again! Remember to keep yourself hips square, and the stretch around a 6-7 out of 10 so you can really relax into it! Hold for 30 legitimate seconds at least then switch!

Quad bedside stretch!

Full body recovery

Day 21

Day 23

Day 22

Day 20

Nick Lucki

Day 19

Day 18

Day 17

Day 16

Day 15

Day 14

Day 13

Day 12

I have always ended my showers with a cold blast. It is amazing how it feels, and how it changes your outlook and mood - invigorating your body as well as you’re mine too!

Day 11

I did this foam rolling routine using my log foam roller, instead of the vector. it worked out pretty well although the log is a little bit bigger. It might be good to indicate that this exercise can be done with a log if you don’t have a vector.

Day 10

Day 9

I love this routine!  It is my go to after a strenuous or stressful day!

Mary

The Bicep Openers is so under rated but so effective for not only your biceps but also your shoulders.

I’m 5 days into these stretches and exercises and I am sore, but it is a “good” sore.

Day 8

These last seven days exercises are a good set of grounding yourself. Really helped me stay motivated while healing. Wrist exercise really helped relief my lower arms from all the fatigue from typing so much. The breathing exercises were mediative.

Day 7

Day 6

Day 5

Day 4

I love all the precise detail you put in these stretches. It’s good to know what you’re supposed to feel instead of guessing.

Day 21

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