Cool Down

 

Summary: Wind down from a great workout the right way with Cool Down. Allow your muscles to relax and rebound for the rest of the day/coming days by actively and statically stretching the muscles post workout.

Time: 8 Mins.

Intensity: 2/10

 
 

Front Balance Drill (5 Reps Each)

Stand on one leg with the other leg lifted in the air. The up leg knee is at hip height. 

Push off of the down foot forward and have the opposite foot come down in a forward lunge position (making sure to land on the ball of the foot).

Quickly push off the now down foot and return to the starting position. Hold the starting position until balance is confirmed.

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Side Balance Drill (5 Reps Each)

Stand on one leg with the other leg lifted in the air. The up leg knee is at hip height. 

Push off of the down foot sideways and have the opposite foot come down in a side lunge position (making sure to land on the ball of the foot).

Quickly push off the now down foot and return to the starting position. Hold the starting position until balance is confirmed

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Rocky Solo (10 Reps Each)

Sit with the back off of the ground at a 45 degree angle. Hold the hands together in front of the chest.

Rotate the hands as far as you can while keeping arms straight. The eyes follow the hands the entire movement. Return to the starting position in controlled manner.

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REST: None

 
 

Anchored Spiderman (5 Reps Each)

In all-4-up position on hands and feet. Form a straight line from head to feet.

Bring one knee to the same-side lat while keeping all points of leg off the ground and keeping a straight line with the body. Keep the head and neck relaxed. Return to the starting position in controlled manner and repeat with opposite side.

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Anchored Leg Circle (5 Reps Each)

Lie on the back with legs extended. Keep the same hand position the entire movement. Keep the legs rigid the entire movement.

Position the feet together. Make large circles in the same direction with your feet.

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REST: None

 

 
 

Lateral Hamstring Stretch (30 Secs Each)

Lying on the back with the legs extended out in front. Grab the middle of the band with both hands. Keep both legs rigid for the entire movement.

Bring the hands straight up towards the head as far as possible, ensuring that the down leg remains in the starting position and the active leg does stays rigid.

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Middle Hamstring Stretch (30 Secs Each)

Lying on the back with the legs extended out in front. Grab the middle of the band with both hands. Keep both legs rigid for the entire movement.

Bring the hands straight up towards the active leg side shoulder as far as possible, ensuring that the down leg remains in the starting position and the active leg stays rigid.

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Medial Hamstring Stretch (30 Secs Each)

Lying on the back with the legs extended out in front. Grab the middle of the band with both hands. Keep both legs rigid for the entire movement.

Bring the hands straight up towards the active leg side shoulder as far as possible, ensuring that the down leg remains in the starting position and the active leg stays rigid.  

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Lying Quad Stretch (30 Secs Each)

Standing tall, grab the band with the active side hand and bend your active leg knee so the foot comes up to the glutes.

Bring the active hand up behind the head. Pull the hands up to full extension above the head.

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