Women’s Expert Plan / Day 14 of 30
Day 14 – Stretch & Breathe
Preview the movements in order, from warm-up to cool-down.
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Unilateral Lifting Arm LeftExercise demonstration
Technique cues
- Lay belly down with your feet flexed and toes grounded on the mat for support
- Create a fist with only your thumb up in your left arm and raise it overhead, then lower it with control
- Keep the shoulder down and away from your ear as you move through the full range
10 movements
5 min active / ~7 min with rests
- Technique for Unilateral Lifting Arm Left
- Technique for Unilateral Lifting Arm Right
- Technique for Squat
- Technique for Prone Opposite Arm Leg Lifts
- Technique for Prone Quad Left
- Technique for Prone Quad Right
- Technique for Reclined Big Toe Left
- Technique for Reclined Big Toe Right
- Technique for Lying Spinal Twist Stretch Left
- Technique for Lying Spinal Twist Stretch Right
19 movements
10 min active / ~14 min with rests
- Technique for Unilateral Lifting Arm Left
- Technique for Unilateral Lifting Arm Right
- Technique for Butt Kicks
- Technique for Squat
- Technique for Wide Toe Touches
- Technique for Speed Run in Place
- Technique for Seated Cross Toe Touches
- Technique for Seated Twist with Arm Opening
- Technique for Prone Opposite Arm Leg Lifts
- Technique for Prone Quad Left
- Technique for Prone Quad Right
- Technique for Unilateral Hand Behind Stretch Left
- Technique for Unilateral Hand Behind Stretch Right
- Technique for Reclined Big Toe Left
- Technique for Reclined Big Toe Right
- Technique for Lying Spinal Twist Stretch Left
- Technique for Lying Spinal Twist Stretch Right
- Technique for Knee Rolls
- Technique for Lateral Knee Drops
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.