Moderate Workout

Top to Bottom Stretches (CS)

Moderate Duration 30 minutes

Target Areas: Legs, Back

Equipment: Exercise Mat, Wall

Added by Personal Trainer Frank 🇺🇸 🇩🇪

Tags

Bodyweight Workouts Leg Workouts No Equipment Workouts Wall Workouts

Description

My basic top to bottom pre-workout or post-workout stretch routine. I prefer to long hold all stretches.

Exercises

Set 1: 1 round

Clockwise Neck Rolls

Clockwise Neck Rolls

35 seconds

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

35 seconds

Chin to Chest Stretch

Chin to Chest Stretch

35 seconds

Lateral Neck Stretches

Lateral Neck Stretches

35 seconds

Shoulder Shrugs

Shoulder Shrugs

1 minute

Forward Shoulder Rolls

Forward Shoulder Rolls

30 seconds

Backward Shoulder Rolls

Backward Shoulder Rolls

30 seconds

Small Forward Arm Circles

Small Forward Arm Circles

30 seconds

Small Reverse Arm Circles

Small Reverse Arm Circles

30 seconds

Repeat and flow through the movement.

Big Forward Arm Circles

30 seconds

Stand with your feet hip-width apart and with your arms raised at your sides.

Big Reverse Arm Circles

30 seconds

Tricep Stretches

Tricep Stretches

30 seconds

Shoulder Stretches

Shoulder Stretches

30 seconds

Biceps Stretches

30 seconds

Chest Stretch

30 seconds

1 minute

Standing Back Bend

Standing Back Bend

30 seconds

Upper Back Stretch

Upper Back Stretch

30 seconds

Body Circles

2 minutes

30 seconds

High Knee Pulls

High Knee Pulls

35 seconds

Right Lateral Lunges

Right Lateral Lunges

30 seconds

Left Lateral Lunges

Left Lateral Lunges

30 seconds

Lift back up to the start position and repeat, alternating sides.

Rotating Toe Touches

1 minute

35 seconds

Left Quad Stretch

Left Quad Stretch

30 seconds

Right Quad Stretch

Right Quad Stretch

30 seconds

Left IT Band Stretch

Left IT Band Stretch

30 seconds

Right IT Band Stretch

Right IT Band Stretch

30 seconds

1 minute

Wall Calf Stretches

Wall Calf Stretches

1 minute

Advanced Left Lizard

Advanced Left Lizard

30 seconds

Advanced Right Lizard

Advanced Right Lizard

30 seconds

Pretzel Stretches

Pretzel Stretches

1 minute

Lying Torso Twists

Lying Torso Twists

1 minute

Savasana for Lower Back

Savasana for Lower Back

1 minute

Butterfly

1 minute

Seated Pigeon Pose

Seated Pigeon Pose

1 minute

30 seconds

Wide Right Leg Stretch

Wide Right Leg Stretch

30 seconds

Wide Left Leg Stretch

Wide Left Leg Stretch

30 seconds

Center Leg Stretch

Center Leg Stretch

30 seconds

30 seconds

Firm your shoulder blades against your back for maximum effect.

Cobra

30 seconds

Easy Pose Meditation

Easy Pose Meditation

1 min 10 secs

Workout Discussion

02 Apr

This is a great workout, Frank. It gives a good stretch. Thank you.

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 6

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