Women’s Intermediate Plan / Day 14 of 30
Day 14 – Stretch & Breathe
Preview the movements in order, from warm-up to cool-down.
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Trunk Circles LeftExercise demonstration
Technique cues
- Place your hands on your hips for stability, then circle your upper body to the left in a slow, continuous motion
- Breathe naturally as you move, helping improve mobility through your waist and lower back
10 movements
5 min active / ~7 min with rests
- Technique for Trunk Circles Left
- Technique for Trunk Circles Right
- Technique for Butt Kicks
- Technique for Squat
- Technique for Seated Cross Toe Touches
- Technique for Prone Opposite Arm Leg Lifts
- Technique for Unilateral Lifting Arm Left
- Technique for Unilateral Lifting Arm Right
- Technique for Runner's Lunge Twist Left
- Technique for Runner's Lunge Twist Right
19 movements
10 min active / ~14 min with rests
- Technique for Trunk Circles Left
- Technique for Trunk Circles Right
- Technique for Standing Arm Rotations
- Technique for Butt Kicks
- Technique for Squat
- Technique for Wide Toe Touches
- Technique for Seated Cross Toe Touches
- Technique for Seated Twist with Arm Opening
- Technique for Reclined Big Toe Left
- Technique for Reclined Big Toe Right
- Technique for Prone Opposite Arm Leg Lifts
- Technique for Unilateral Lifting Arm Left
- Technique for Unilateral Lifting Arm Right
- 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 Runner's Lunge Twist Left
- Technique for Runner's Lunge Twist Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.