Cool down and stetch

Print the cool down and stretches

There are two cool down and stretches here. Choose the one that suites today's workout best. Either one works well, but it is ideal to cool down and stretch the muscles that you've just worked out.

major day- stretching the chest back and back thighs

minor day, stretching the shoulders, arms and calves

Major day cool down and stretch:

Focusing on Chest, Back and Legs

Hold all stretches 10-20 seconds and repeat 2-3 times.

Focus on stretching the areas that are the least flexible for you. Don't just stretch your most flexible area. In order to get better and avoid injury, you need to focus on the areas that are least flexible and need the most work.

Chest stretch by standing tall and holding your arms out to your sides parallel to the ground, with thumbs up reach back as far as you can, opening up the chest. You can add to this stretch by doing one arm at a time, placing the hand of the side you are stretching on a pole or corner wall at head height and “stepping through” by stepping forward with one foot as the wall or pole holds the hand back and stretches the chest on that side. Do both sides if you are choosing the second option here.

Mid Back stretch by holding a pole, rail, door handles etc. (something firmly mounted about the same height as your mid section). After grabbing the stationary, firmly mounted object with one hand, stick your rear out as you let your body weight fall back. Let your weight continue to pull your legs and rear back as you lean forward holding on with one hand until you feel the stretch on that side. You will be flexed forward at the hips and your head and chest will be facing down. Use your body weight to pull on your arm as you continue to hold the stationary object and feel the stretch along your back on that side. Switch sides and do the same.

Hamstring (back thigh) and lower back stretch by placing one foot in front of the other about one and a half to two feet apart. With both feet facing forward keep the knees either locked or just slightly bent (soft) and lean over the front leg. If this is not possible, have a table or some other stationary object in front of you about waist high for you to hold. Again, hold the knees in a stationary position and instead of leaning over the front leg, lean slightly into the stationary object and focus on rolling the pelvis forward until the stretch is felt in the back thigh area. Switch sides and do the same.

That's it, you are done.

Minor Day cool down and stretch

Focusing on shoulders, bi’s, and tri’s.

Hold all stretches 10-20 seconds and repeat 2-3 times.

Focus on stretching the areas that are the least flexible for you. Don't just stretch your most flexible area. In order to get better and avoid injury, you need to focus on the areas that are least flexible and need the most work.

Shoulder stretch by reaching your hand out in front of you while keeping your arm straight. Reach up with your other hand and pull on the elbow of the outstretched arm, pull in the arm into the body while keeping the arm straight at the elbow, allow the arm move at the shoulder and come into the body. Do this for each side.

Tricep stretch: While standing reach hand above head toward ceiling. Allow arm to bend at the elbow so the hand can fall down behind the head while the elbow is still pointing toward the ceiling. Take your free hand, reach up and grab your upward facing elbow and gently pull medially (toward the middle of the body) until you feel the stretch in your back arm. Do both sides.

Biceps stretch by extending arm out in front straight at the elbow. Take free hand and grab the palm of the outstretched hand and pull down while focusing on keeping the outstretched hand up. You will feel this in the forearm too. Do both sides.
Calf stretch by facing the wall. Lean into the wall while extending one leg back. Bending at the knee of the front leg while keeping the rear leg straight at the knee, push the heel of the rear leg to the floor. If you do not feel this stretch in your calf muscle, extend the rear leg out further. Repeat for both sides.

That's it, you are done.