Name: Playbook - Niki SugarySixpack - Upper body cool down 2
Uploaded: 2024-03-28T18:05:10.705Z
Duration: 5 min
Description: Upper body cool down 2

-Make sure rotation is coming from the thoracic spine (upper/mid back) not the low back
-Engage deep core before rotation
-Can also squeeze ball/block/pillow between knees to help prevent twisting through lumbar spine

Thread the needle (upper) right

Thread the needle (upper) left

-Reaching over head to feel stretch along side body
-Keep length through torso
-The goal is a gentle stretch, not discomfort

Side stretch right

Side stretch left

-Keep majority of motion in the thoracic spine, not dumping into low back
-Exhale to arch (cat), inhale to cow
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

Cat cow

-Can hold either arm position to feel stretch longer
-Weight is seated back on legs/heels
-Keep length and intention through stretch, don’t allow chest and belly to dump towards the floor

Lat stretch

-Keep shoulders back and pull arm across body
-Torso isn’t twisting for added range of motion

Shoulder stretch right

Shoulder stretch left

-Bend is at the hip, not by rounding the back
-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

Wide leg fold + chest stretch

Upper body cool down 2

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

Mallory

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

Lower body cool down 4

FitnessMama

Upper body cool down 1

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

Upper body cool down 2

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