COOL DOWN

After you complete the workout, you have this amazing window to cool down both your mind, body, and work on your flexibility with more static stretching techniques. I highly recommend taking advantage of this cool down session by following the series of stretches below—your body will thank you for it when the moves become easier and easier!


WHAT YOU NEED TO KNOW BEFORE YOU GET STARTED

Hold each stretch for 30-60 seconds.
Make sure you do both sides if applicable.
Hit the 5-7 mark out of 10 to prevent injuries.
From a scale from 1-10 (1 you don’t feel any stretch and 10 you feel like your muscles are going to rip), stay at the 5-7 mark to avoid injury.

 
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BUTTERFLY

Bring the soles of both feet together. If you want to challenge this stretch, you can use pressure from your elbows to push your knees down, or you can bring your upper body forward towards the floor.

 
 

HALF BUTTERFLY

Extend one leg in front of you as you keep the other leg bent. You can begin upright and challenge yourself by bringing your chest to your extended leg. Do this gradually.

 
 
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FORWARD BEND

Extend both legs straight. Gradually bring your chest down as much as you can.

 
 

Hip flexor

Bring one leg forward as you rest the rear leg on the knee. Gradually bring your hips forward to stretch your hip flexor

 
 

GLUTE STRETCH

Starting on your back, cross on leg over the other. Grab the bottom leg under the hamstring and gradually pull it into your chest.

 
 
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QUAD STRETCH

Start on your stomach. Grab one ankle, and pull your foot towards your glute muscle, make sure that your knee is in line with your hip (in other words, make sure not to flare it out).

 
 
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CENTER SPLITS

Start by opening your legs to get into the center split position. As you improve your flexibility, you can challenge this stretch by bringing your arms forward and chest down.

 

Awesome job!