Name: Playbook - Niki SugarySixpack - Lower body cool down 4
Uploaded: 2024-03-28T18:05:10.681Z
Duration: 5 min
Description: Lower body cool down 4

Mallory

-Start in a wide leg fold and glide into a side lunge
-With one hand on the floor, rotate through your thoracic spine (upper mid back) towards the bent leg
-May be a small rotation, that’s fine!
-Keep good alignment of hips, ribs and head throughout movement
-Core works with breath through the movement

Side lunge + thoracic rotation right

Side lunge + thoracic rotation left

-Make a circle with your hips
-Hinge back to start 
-Avoid over extending forward
-Core works gently along with breath
-Repeat other direction

Hip circles left

Hip circles right

-Slight posterior pelvic tilt (tilting towards your ribs aka tuck) 
-Keep hips square
-Keep light length through the stretch not sinking/dumping into it
-Take range of motion to a slight stretch, not discomfort or forced range of motion

Kneeling hip flexor stretch left

Kneeling hip flexor stretch right

-Keep both knees at 90 degrees
-alternate between rotating towards the back hip and rotating and bending towards the front hip. This stretch can be a small range of motion and torso should move as one piece hinging at hips
-Don’t force range of motion, knees don’t have to go to floor
-Core works with breath through movement. Engage during effort/rotation. (see core breathing tutorial)
-keep light length through the torso and hips, ribs and head aligned

Active 90-90 right

Lower cool down 4

Lower body cool down 4

That was good tough i need it i idid it finaly 😩👌🏻✨

Maria

Lower body warm up follow along

Thank you for doing the warm ups and cool downs!

Grace

Lower body warm up 1

Lower body warm up 2

Lower body warm up 3

Lower body warm up 4

Upper body warm up 1

Upper body warm up 2

Upper body warm up 3

Upper body warm up 4

Total body warm up 1

Total body warm up 2

Total body warm up 3

Total body warm up 4

cardio warm up follow along

Cardio warm up 1

Cardio warm up 2

Cardio warm up 3

Cardio warm up 4

Lower body cool down 1

Lower body cool down 3

FitnessMama

Upper body cool down 1

Upper body cool down 2

Upper body cool down 3

Total body cool down 1

Total body cool down 2

Total body cool down 3

Cardio cool down 1

Cardio cool down 2

Cardio cool down 3

Lower body cool down 4

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