Week 7
Monday: Workout 7
Wall Chest Stretch
[lbg_vp2_html5_bottom settings_id=’87’]
Main Muscles Worked: Chest Muscles, Biceps Muscles
Equipment Needed: Wall
Step-by-Step Instructions:
⦁ Stand by the wall
⦁ Place the inner arm at shoulder level on the wall and extended the elbow
⦁ Lean forward until your feel a stretch in your upper arm and shoulder
⦁ Hold the stretch
⦁ Repeat the same on the other side
Tip: Place the outer leg forward to avoid arching the back
Lying Hamstring Stretch
[lbg_vp2_html5_bottom settings_id=’59’]
Main Muscles Worked: Hamstring Muscles, Hip Flexor Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back with your knees bent and feet flat on the floor
⦁ Lift one leg up and hold it with your hands
⦁ Extended the other leg and place it on the mat
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: If this it too hard, you can keep the other leg flexed with the foot on the floor. Once you progress, you can extend it.
Lying Glute Stretch
[lbg_vp2_html5_bottom settings_id=’60’]
Main Muscles Worked: Glute Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back with your knees bent and feet on the floor
⦁ Cross one leg across the other, like you would make a number 4
⦁ Hold the leg that is on the floor and lift it up
⦁ Bring both legs toward your chest and hold
⦁ Repeat the same with the other leg
Tip: If you can’t hold the leg, you can place a strap or elastic band around the thigh to help bring the leg toward you.
Lying Twist Stretch
[lbg_vp2_html5_bottom settings_id=’64’]
Main Muscles Worked: Glute Muscles, Chest Muscles, Neck Muscles
Equipment Needed: Mat
Step-by-step Instructions:
⦁ Lie on your back with your knees bent and feet flat on the floor
⦁ Bring the left leg toward your chest and extend the right leg on the floor
⦁ Cross your left leg over the right side while keeping your upper back on the floor
⦁ Open your left arm to the side with your palm facing up
Tip: Look to the opposite side to increase the stretch.
Lunge Hip Flexor and Quadriceps Stretch
[lbg_vp2_html5_bottom settings_id=’58’]
Main Muscles Worked: Hip Flexor Muscles and Quadriceps Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a kneeling position
⦁ Place one leg forward to a lunge position
⦁ Place the knee of the back leg down on the mat
⦁ Lean forward with your torso and push your hip forward
⦁ Hold the stretch
⦁ Repeat with the other leg
Tip: Try not to arch your lower back.
Toes Stretch
[lbg_vp2_html5_bottom settings_id=’82’]
Main Muscles Worked: Toes Muscles
Equipment needed: None
Step-by-step instructions:
⦁ Stand tall and place your hands on your hips
⦁ Lift the heel off the floor and roll your toes inward until you feel a stretch in your toes
⦁ Hold and repeat the same with the other foot
Tip: You can place the foot on a softer surface to make it more comfortable.
Tuesday: Off
Wednesday: Workout 8
Back Forward Stretch
[lbg_vp2_html5_bottom settings_id=’43’]
Main Muscles Worked: Lower Back and Hamstrings
Equipment needed: None
Step-by-Step Instructions:
- Stand with your feet together
- Slowly lower down as far as you can
- You can hold your legs to bring the body close to the ground.
Tip: if you can’t reach with your arms to the floor, place a yoga block or a box in front of you and place your hands on it.
Wall Chest and Shoulder Stretch
[lbg_vp2_html5_bottom settings_id=’86’]
Main Muscles Worked: Chest Muscles, Side Neck Muscles
Equipment Needed: Wall
Step-by-Step Instructions:
⦁ Stand by the wall
⦁ Place the inner arm on the wall with your elbow bent and fingers pointing up
⦁ Stand close to the wall
⦁ Lean forward until you feel a stretch in your chest
⦁ Look down opposite from the wall
⦁ Hold the stretch
⦁ Repeat the same on the other side
Tip: Place the outer leg forward to avoid arching the back.
Lunge Hip Flexor and Quadriceps Stretch
[lbg_vp2_html5_bottom settings_id=’58’]
Main Muscles Worked: Hip Flexor Muscles and Quadriceps Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a kneeling position
⦁ Place one leg forward to a lunge position
⦁ Place the knee of the back leg down on the mat
⦁ Lean forward with your torso and push your hip forward
⦁ Hold the stretch
⦁ Repeat with the other leg
Tip: Try not to arch your lower back.
Lying Side Hip Stretch
[lbg_vp2_html5_bottom settings_id=’63’]
Main Muscles Worked: Adductor Muscles, Groin Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back with your knees bent and feet on the floor
⦁ Bring one leg toward your chest and extend the other leg on the floor
⦁ Open the leg that is close to your chest to the same side (e.g. left leg to the left side)
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: Push the knee down with your arm to increase the stretch.
Puppy Pose Stretch
[lbg_vp2_html5_bottom settings_id=’66’]
Main Muscles Worked: Core Muscles
Equipment Needed: mat
Step-by-Step Instructions:
⦁ Start in a kneeling position
⦁ Place your knees, chest, and chin on the mat
⦁ Keep your hips up and elbows pointing toward the ceiling
⦁ Hold the stretch
Tip: look up and push your shoulder back. Squeeze your shoulder blades.
Thursday: Workout 1
Standing wrist stretch
[lbg_vp2_html5_bottom settings_id=’89’]
Main Muscles Worked: Wrist Extensors Muscles
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand tall and raise one arm in front of you
⦁ Pull your wrist down with the other hand so that your fingers are pointing down
⦁ Hold the stretch
⦁ Repeat the same with the other hand
Tip: Hold the palm a bit higher to increase the stretch.
Ankle rotation
[lbg_vp2_html5_bottom settings_id=’40’]
Main Muscles Worked: Calf Muscles
Equipment Needed: None
Step by Step Instructions:
- Stand hip distance apart with your arms on your hips
- rotate with your ankle in one direction and then the other
- Repeat the same with the other ankle
Tip: make a full rotation.
Chair back stretch
[lbg_vp2_html5_bottom settings_id=’46’]
Main Muscles Worked: Deltoideus,Latissimus Dorsi, Hamstrings
Equipment needed: Chair
Step-by-Step Instructions:
- Stand behind the chair around 1,5 meters away
- Lean forward and place your hands on the chair support
- Bend forward as far as you can while keeping your back and knees straight
- Hold the stretch
Tip: push your chest down toward the floor for a maximal stretch.
Chair seated hamstring stretch
[lbg_vp2_html5_bottom settings_id=’51’]
Main Muscles Worked: Hamstring Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
- Sit on the edge of the chair
- Extend one leg and lift your toes off the floor
- Place your hand on each other and extend them in front of you
- Lean forward toward the extended leg as far as you can
- Hold the stretch
- Repeat the same with the other leg
Tip: Keep your back as straight as possible.
Side core stretch
[lbg_vp2_html5_bottom settings_id=’74’]
Main Muscles Worked: Transverse Abdominis, Latissimus Dorsi
Equipment needed: Mat
⦁ Sit on the mat with your legs cross and knees bend
⦁ Place one arm to the side on the mat
⦁ Lift the other arm up and lean to the side until you feel a stretch in your side core muscles
⦁ Hold and release
⦁ Repeat the same with the other arm
Tip: You can try to place your elbow on the mat. It will increase the stretch
Seated lower back and hamstring stretch
[lbg_vp2_html5_bottom settings_id=’71’]
Main Muscles Worked: Hamstring Muscles and Lower Back
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs extended
⦁ Lean forward while keeping your knees extended
⦁ Hold the stretch
Tip: Try to keep your back straight; avoid arching it to much in the middle and lower part.
Friday: Workout 9
Seated Hamstring Stretch
[lbg_vp2_html5_bottom settings_id=’70’]
Main Muscles Worked: Hamstring Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs extended
⦁ Bend one knee and hold it under your heel
⦁ Extended the leg up while holding it with your hands
⦁ Try to keep your body in an upright position
⦁ Hold and repeat the same with the other leg
Tip: If you can’t extend the knee, you can place a strap or a band around your foot to help you.
Thorastic Spine Stretch
[lbg_vp2_html5_bottom settings_id=’80’]
Main Muscles Worked: Latissimus Dorsi, Oblique Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs crossed and knees bend
⦁ Place your left hand on the right knee and your right hand behind your back
⦁ Twist to the right side and hold
⦁ Repeat the same on the other side
Tip: Push the knee slightly inward to increase the stretch.
Lying Hip Flexor Stretch
[lbg_vp2_html5_bottom settings_id=’61’]
Main Muscles Worked: Hip Flexor Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back with your knee bend and feet on the floor
⦁ Bring one leg toward your chest and hold it with both arms
⦁ Extended the other leg and place it on the floor
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: Push the heel of the extended leg down to increase the stretch.
Lying Inner Thigh Stretch
[lbg_vp2_html5_bottom settings_id=’62’]
Main Muscles Worked: Adductor Muscles, Hip Flexor Muscles
Equipment Needed: Mat
Step-by-step Instructions:
⦁ Lie on your back with your knees bent and feet on the floor
⦁ Extend one leg and grab your toe
⦁ Bring the leg to the side as close to the floor as possible
⦁ Extended the other leg on the floor
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: If you can’t reach your toe, you can use a strap or a band around your foot to hold the leg.
Twist Shoulder Stretch Arm Up
[lbg_vp2_html5_bottom settings_id=’83’]
Main Muscles Worked: Deltoid Muscles, Chest Muscles, Upper Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a quadruped position
⦁ Place your right arm down to the side
⦁ Bring your shoulder on the mat
⦁ Extend your left arm up toward the ceiling and look up
⦁ Hold the stretch
⦁ Repeat the same with the other arm
Tip: Try to twist your body as much as you can to increase the stretch.
Saturday: Off
Sunday: Workout 7
Wall Chest Stretch
[lbg_vp2_html5_bottom settings_id=’87’]
Main Muscles Worked: Chest Muscles, Biceps Muscles
Equipment Needed: Wall
Step-by-Step Instructions:
⦁ Stand by the wall
⦁ Place the inner arm at shoulder level on the wall and extended the elbow
⦁ Lean forward until your feel a stretch in your upper arm and shoulder
⦁ Hold the stretch
⦁ Repeat the same on the other side
Tip: Place the outer leg forward to avoid arching the back
Lying Hamstring Stretch
[lbg_vp2_html5_bottom settings_id=’59’]
Main Muscles Worked: Hamstring Muscles, Hip Flexor Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back with your knees bent and feet flat on the floor
⦁ Lift one leg up and hold it with your hands
⦁ Extended the other leg and place it on the mat
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: If this it too hard, you can keep the other leg flexed with the foot on the floor. Once you progress, you can extend it.
Lying Glute Stretch
[lbg_vp2_html5_bottom settings_id=’60’]
Main Muscles Worked: Glute Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back with your knees bent and feet on the floor
⦁ Cross one leg across the other, like you would make a number 4
⦁ Hold the leg that is on the floor and lift it up
⦁ Bring both legs toward your chest and hold
⦁ Repeat the same with the other leg
Tip: If you can’t hold the leg, you can place a strap or elastic band around the thigh to help bring the leg toward you.
Lying Twist Stretch
[lbg_vp2_html5_bottom settings_id=’64’]
Main Muscles Worked: Glute Muscles, Chest Muscles, Neck Muscles
Equipment Needed: Mat
Step-by-step Instructions:
⦁ Lie on your back with your knees bent and feet flat on the floor
⦁ Bring the left leg toward your chest and extend the right leg on the floor
⦁ Cross your left leg over the right side while keeping your upper back on the floor
⦁ Open your left arm to the side with your palm facing up
Tip: Look to the opposite side to increase the stretch.
Lunge Hip Flexor and Quadriceps Stretch
[lbg_vp2_html5_bottom settings_id=’58’]
Main Muscles Worked: Hip Flexor Muscles and Quadriceps Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a kneeling position
⦁ Place one leg forward to a lunge position
⦁ Place the knee of the back leg down on the mat
⦁ Lean forward with your torso and push your hip forward
⦁ Hold the stretch
⦁ Repeat with the other leg
Tip: Try not to arch your lower back.
Toes Stretch
[lbg_vp2_html5_bottom settings_id=’82’]
Main Muscles Worked: Toes Muscles
Equipment needed: None
Step-by-step instructions:
⦁ Stand tall and place your hands on your hips
⦁ Lift the heel off the floor and roll your toes inward until you feel a stretch in your toes
⦁ Hold and repeat the same with the other foot
Tip: You can place the foot on a softer surface to make it more comfortable.
Week 8
Monday: Workout 8
Back Forward Stretch
[lbg_vp2_html5_bottom settings_id=’43’]
Main Muscles Worked: Lower Back and Hamstrings
Equipment needed: None
Step-by-Step Instructions:
- Stand with your feet together
- Slowly lower down as far as you can
- You can hold your legs to bring the body close to the ground.
Tip: if you can’t reach with your arms to the floor, place a yoga block or a box in front of you and place your hands on it.
Wall Chest and Shoulder Stretch
[lbg_vp2_html5_bottom settings_id=’86’]
Main Muscles Worked: Chest Muscles, Side Neck Muscles
Equipment Needed: Wall
Step-by-Step Instructions:
⦁ Stand by the wall
⦁ Place the inner arm on the wall with your elbow bent and fingers pointing up
⦁ Stand close to the wall
⦁ Lean forward until you feel a stretch in your chest
⦁ Look down opposite from the wall
⦁ Hold the stretch
⦁ Repeat the same on the other side
Tip: Place the outer leg forward to avoid arching the back.
Lunge Hip Flexor and Quadriceps Stretch
[lbg_vp2_html5_bottom settings_id=’58’]
Main Muscles Worked: Hip Flexor Muscles and Quadriceps Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a kneeling position
⦁ Place one leg forward to a lunge position
⦁ Place the knee of the back leg down on the mat
⦁ Lean forward with your torso and push your hip forward
⦁ Hold the stretch
⦁ Repeat with the other leg
Tip: Try not to arch your lower back.
Lying Side Hip Stretch
[lbg_vp2_html5_bottom settings_id=’63’]
Main Muscles Worked: Adductor Muscles, Groin Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back with your knees bent and feet on the floor
⦁ Bring one leg toward your chest and extend the other leg on the floor
⦁ Open the leg that is close to your chest to the same side (e.g. left leg to the left side)
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: Push the knee down with your arm to increase the stretch.
Puppy Pose Stretch
[lbg_vp2_html5_bottom settings_id=’66’]
Main Muscles Worked: Core Muscles
Equipment Needed: mat
Step-by-Step Instructions:
⦁ Start in a kneeling position
⦁ Place your knees, chest, and chin on the mat
⦁ Keep your hips up and elbows pointing toward the ceiling
⦁ Hold the stretch
Tip: look up and push your shoulder back. Squeeze your shoulder blades.
Tuesday: Off
Wednesday: Workout 9
Seated Hamstring Stretch
[lbg_vp2_html5_bottom settings_id=’70’]
Main Muscles Worked: Hamstring Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs extended
⦁ Bend one knee and hold it under your heel
⦁ Extended the leg up while holding it with your hands
⦁ Try to keep your body in an upright position
⦁ Hold and repeat the same with the other leg
Tip: If you can’t extend the knee, you can place a strap or a band around your foot to help you.
Thorastic Spine Stretch
[lbg_vp2_html5_bottom settings_id=’80’]
Main Muscles Worked: Latissimus Dorsi, Oblique Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs crossed and knees bend
⦁ Place your left hand on the right knee and your right hand behind your back
⦁ Twist to the right side and hold
⦁ Repeat the same on the other side
Tip: Push the knee slightly inward to increase the stretch.
Lying Hip Flexor Stretch
[lbg_vp2_html5_bottom settings_id=’61’]
Main Muscles Worked: Hip Flexor Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back with your knee bend and feet on the floor
⦁ Bring one leg toward your chest and hold it with both arms
⦁ Extended the other leg and place it on the floor
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: Push the heel of the extended leg down to increase the stretch.
Lying Inner Thigh Stretch
[lbg_vp2_html5_bottom settings_id=’62’]
Main Muscles Worked: Adductor Muscles, Hip Flexor Muscles
Equipment Needed: Mat
Step-by-step Instructions:
⦁ Lie on your back with your knees bent and feet on the floor
⦁ Extend one leg and grab your toe
⦁ Bring the leg to the side as close to the floor as possible
⦁ Extended the other leg on the floor
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: If you can’t reach your toe, you can use a strap or a band around your foot to hold the leg.
Twist Shoulder Stretch Arm Up
[lbg_vp2_html5_bottom settings_id=’83’]
Main Muscles Worked: Deltoid Muscles, Chest Muscles, Upper Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a quadruped position
⦁ Place your right arm down to the side
⦁ Bring your shoulder on the mat
⦁ Extend your left arm up toward the ceiling and look up
⦁ Hold the stretch
⦁ Repeat the same with the other arm
Tip: Try to twist your body as much as you can to increase the stretch.
Thursday: Workout 2
Forward neck stretch
[lbg_vp2_html5_bottom settings_id=’55’]
Main Muscles worked: Upper Neck Stretch
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand or sit on the chair
⦁ Place your hands behind your neck and bend your elbows
⦁ Push your chin toward the chest and hold the stretch
Tip: When pushing your head down with your arms, try to push up with your head to create a counterforce lightly. That will increase the stretch.
Standing shoulder stretch
[lbg_vp2_html5_bottom settings_id=’78’]
Main Muscles Worked: Deltoid Muscle.
Equipment Needed: None
Step-by-step instructions:
⦁ Stand tall and place one arm across your chest
⦁ Hold it with the other arm and push it to the side
⦁ Turn your head to the opposite side and hold
⦁ Repeat the same with the other arm
Tip: Try to keep the arm extended.
Back stretch
[lbg_vp2_html5_bottom settings_id=’42’]
Main Muscles Worked: Trapezius, Latissimus Dorsi and Multifidus Muscles
Equipment needed: Mat
Step-by-Step Instructions:
- Sit on the mat with your legs crossed
- Place your hands on your knees
- Arch your back toward the floor and extend your arms, drop your head between your shoulders
- Hold the position, and next do the opposite; push your chest forward and exaggerate the lumbar spine, look up
- Hold and release
Tip: draw your belly in to help arch your back in the first position.
Chair hamstring stretch
[lbg_vp2_html5_bottom settings_id=’48’]
Main Muscles Worked: Hamstrings Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
- Stand in front of a chair
- Place one leg on the chair with your toes pointing up and knee extended
- Lean forward toward the leg while keeping your back as straight as possible
- Hold the stretch
Tip: keep your foot in dorsiflexion to also stretch.
Seated adductor stretch centre
[lbg_vp2_html5_bottom settings_id=’68’]
Main Muscles Worked: Adductor Muscles, Lower Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your leg apart and knees extended
⦁ Lean forward until your feel an intense stretch in your inner thighs
⦁ Hold
Tip: Try to keep your back straight; avoid arching it too much in the upper and middle part.
Toes + ankle stretch
[lbg_vp2_html5_bottom settings_id=’81’]
Main Muscles Worked: Toes Muscles
Equipment needed: None
Step-by-step instructions:
⦁ Stand tall and place your hands on your hips
⦁ Lift one heel up and press your toes down
⦁ Alternate between the legs
Tip: Slightly push your heel forward to increase the stretch.
Friday: Workout 7
Wall Chest Stretch
[lbg_vp2_html5_bottom settings_id=’87’]
Main Muscles Worked: Chest Muscles, Biceps Muscles
Equipment Needed: Wall
Step-by-Step Instructions:
⦁ Stand by the wall
⦁ Place the inner arm at shoulder level on the wall and extended the elbow
⦁ Lean forward until your feel a stretch in your upper arm and shoulder
⦁ Hold the stretch
⦁ Repeat the same on the other side
Tip: Place the outer leg forward to avoid arching the back
Lying Hamstring Stretch
[lbg_vp2_html5_bottom settings_id=’59’]
Main Muscles Worked: Hamstring Muscles, Hip Flexor Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back with your knees bent and feet flat on the floor
⦁ Lift one leg up and hold it with your hands
⦁ Extended the other leg and place it on the mat
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: If this it too hard, you can keep the other leg flexed with the foot on the floor. Once you progress, you can extend it.
Lying Glute Stretch
[lbg_vp2_html5_bottom settings_id=’60’]
Main Muscles Worked: Glute Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back with your knees bent and feet on the floor
⦁ Cross one leg across the other, like you would make a number 4
⦁ Hold the leg that is on the floor and lift it up
⦁ Bring both legs toward your chest and hold
⦁ Repeat the same with the other leg
Tip: If you can’t hold the leg, you can place a strap or elastic band around the thigh to help bring the leg toward you.
Lying Twist Stretch
[lbg_vp2_html5_bottom settings_id=’64’]
Main Muscles Worked: Glute Muscles, Chest Muscles, Neck Muscles
Equipment Needed: Mat
Step-by-step Instructions:
⦁ Lie on your back with your knees bent and feet flat on the floor
⦁ Bring the left leg toward your chest and extend the right leg on the floor
⦁ Cross your left leg over the right side while keeping your upper back on the floor
⦁ Open your left arm to the side with your palm facing up
Tip: Look to the opposite side to increase the stretch.
Lunge Hip Flexor and Quadriceps Stretch
[lbg_vp2_html5_bottom settings_id=’58’]
Main Muscles Worked: Hip Flexor Muscles and Quadriceps Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a kneeling position
⦁ Place one leg forward to a lunge position
⦁ Place the knee of the back leg down on the mat
⦁ Lean forward with your torso and push your hip forward
⦁ Hold the stretch
⦁ Repeat with the other leg
Tip: Try not to arch your lower back.
Toes Stretch
[lbg_vp2_html5_bottom settings_id=’82’]
Main Muscles Worked: Toes Muscles
Equipment needed: None
Step-by-step instructions:
⦁ Stand tall and place your hands on your hips
⦁ Lift the heel off the floor and roll your toes inward until you feel a stretch in your toes
⦁ Hold and repeat the same with the other foot
Tip: You can place the foot on a softer surface to make it more comfortable.
Saturday: Off
Sunday: Workout 8
Back Forward Stretch
[lbg_vp2_html5_bottom settings_id=’43’]
Main Muscles Worked: Lower Back and Hamstrings
Equipment needed: None
Step-by-Step Instructions:
- Stand with your feet together
- Slowly lower down as far as you can
- You can hold your legs to bring the body close to the ground.
Tip: if you can’t reach with your arms to the floor, place a yoga block or a box in front of you and place your hands on it.
Wall Chest and Shoulder Stretch
[lbg_vp2_html5_bottom settings_id=’86’]
Main Muscles Worked: Chest Muscles, Side Neck Muscles
Equipment Needed: Wall
Step-by-Step Instructions:
⦁ Stand by the wall
⦁ Place the inner arm on the wall with your elbow bent and fingers pointing up
⦁ Stand close to the wall
⦁ Lean forward until you feel a stretch in your chest
⦁ Look down opposite from the wall
⦁ Hold the stretch
⦁ Repeat the same on the other side
Tip: Place the outer leg forward to avoid arching the back.
Lunge Hip Flexor and Quadriceps Stretch
[lbg_vp2_html5_bottom settings_id=’58’]
Main Muscles Worked: Hip Flexor Muscles and Quadriceps Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a kneeling position
⦁ Place one leg forward to a lunge position
⦁ Place the knee of the back leg down on the mat
⦁ Lean forward with your torso and push your hip forward
⦁ Hold the stretch
⦁ Repeat with the other leg
Tip: Try not to arch your lower back.
Lying Side Hip Stretch
[lbg_vp2_html5_bottom settings_id=’63’]
Main Muscles Worked: Adductor Muscles, Groin Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back with your knees bent and feet on the floor
⦁ Bring one leg toward your chest and extend the other leg on the floor
⦁ Open the leg that is close to your chest to the same side (e.g. left leg to the left side)
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: Push the knee down with your arm to increase the stretch.
Puppy Pose Stretch
[lbg_vp2_html5_bottom settings_id=’66’]
Main Muscles Worked: Core Muscles
Equipment Needed: mat
Step-by-Step Instructions:
⦁ Start in a kneeling position
⦁ Place your knees, chest, and chin on the mat
⦁ Keep your hips up and elbows pointing toward the ceiling
⦁ Hold the stretch
Tip: look up and push your shoulder back. Squeeze your shoulder blades.
Week 9
Monday: Workout 9
Seated Hamstring Stretch
[lbg_vp2_html5_bottom settings_id=’70’]
Main Muscles Worked: Hamstring Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs extended
⦁ Bend one knee and hold it under your heel
⦁ Extended the leg up while holding it with your hands
⦁ Try to keep your body in an upright position
⦁ Hold and repeat the same with the other leg
Tip: If you can’t extend the knee, you can place a strap or a band around your foot to help you.
Thoracic Spine Stretch
[lbg_vp2_html5_bottom settings_id=’80’]
Main Muscles Worked: Latissimus Dorsi, Oblique Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs crossed and knees bend
⦁ Place your left hand on the right knee and your right hand behind your back
⦁ Twist to the right side and hold
⦁ Repeat the same on the other side
Tip: Push the knee slightly inward to increase the stretch.
Lying Hip Flexor Stretch
[lbg_vp2_html5_bottom settings_id=’61’]
Main Muscles Worked: Hip Flexor Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back with your knee bend and feet on the floor
⦁ Bring one leg toward your chest and hold it with both arms
⦁ Extended the other leg and place it on the floor
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: Push the heel of the extended leg down to increase the stretch.
Lying Inner Thigh Stretch
[lbg_vp2_html5_bottom settings_id=’62’]
Main Muscles Worked: Adductor Muscles, Hip Flexor Muscles
Equipment Needed: Mat
Step-by-step Instructions:
⦁ Lie on your back with your knees bent and feet on the floor
⦁ Extend one leg and grab your toe
⦁ Bring the leg to the side as close to the floor as possible
⦁ Extended the other leg on the floor
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: If you can’t reach your toe, you can use a strap or a band around your foot to hold the leg.
Twist Shoulder Stretch Arm Up
[lbg_vp2_html5_bottom settings_id=’83’]
Main Muscles Worked: Deltoid Muscles, Chest Muscles, Upper Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a quadruped position
⦁ Place your right arm down to the side
⦁ Bring your shoulder on the mat
⦁ Extend your left arm up toward the ceiling and look up
⦁ Hold the stretch
⦁ Repeat the same with the other arm
Tip: Try to twist your body as much as you can to increase the stretch.
Tuesday: Off
Wednesday: Workout 7
Wall Chest Stretch
[lbg_vp2_html5_bottom settings_id=’87’]
Main Muscles Worked: Chest Muscles, Biceps Muscles
Equipment Needed: Wall
Step-by-Step Instructions:
⦁ Stand by the wall
⦁ Place the inner arm at shoulder level on the wall and extended the elbow
⦁ Lean forward until your feel a stretch in your upper arm and shoulder
⦁ Hold the stretch
⦁ Repeat the same on the other side
Tip: Place the outer leg forward to avoid arching the back
Lying Hamstring Stretch
[lbg_vp2_html5_bottom settings_id=’59’]
Main Muscles Worked: Hamstring Muscles, Hip Flexor Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back with your knees bent and feet flat on the floor
⦁ Lift one leg up and hold it with your hands
⦁ Extended the other leg and place it on the mat
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: If this it too hard, you can keep the other leg flexed with the foot on the floor. Once you progress, you can extend it.
Lying Glute Stretch
[lbg_vp2_html5_bottom settings_id=’60’]
Main Muscles Worked: Glute Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back with your knees bent and feet on the floor
⦁ Cross one leg across the other, like you would make a number 4
⦁ Hold the leg that is on the floor and lift it up
⦁ Bring both legs toward your chest and hold
⦁ Repeat the same with the other leg
Tip: If you can’t hold the leg, you can place a strap or elastic band around the thigh to help bring the leg toward you.
Lying Twist Stretch
[lbg_vp2_html5_bottom settings_id=’64’]
Main Muscles Worked: Glute Muscles, Chest Muscles, Neck Muscles
Equipment Needed: Mat
Step-by-step Instructions:
⦁ Lie on your back with your knees bent and feet flat on the floor
⦁ Bring the left leg toward your chest and extend the right leg on the floor
⦁ Cross your left leg over the right side while keeping your upper back on the floor
⦁ Open your left arm to the side with your palm facing up
Tip: Look to the opposite side to increase the stretch.
Lunge Hip Flexor and Quadriceps Stretch
[lbg_vp2_html5_bottom settings_id=’58’]
Main Muscles Worked: Hip Flexor Muscles and Quadriceps Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a kneeling position
⦁ Place one leg forward to a lunge position
⦁ Place the knee of the back leg down on the mat
⦁ Lean forward with your torso and push your hip forward
⦁ Hold the stretch
⦁ Repeat with the other leg
Tip: Try not to arch your lower back.
Toes Stretch
[lbg_vp2_html5_bottom settings_id=’82’]
Main Muscles Worked: Toes Muscles
Equipment needed: None
Step-by-step instructions:
⦁ Stand tall and place your hands on your hips
⦁ Lift the heel off the floor and roll your toes inward until you feel a stretch in your toes
⦁ Hold and repeat the same with the other foot
Tip: You can place the foot on a softer surface to make it more comfortable.
Thursday: Workout 3
Side neck stretch
[lbg_vp2_html5_bottom settings_id=’75’]
Main Muscles Worked: Side Neck Muscles
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand tall and place your right arm on the left side of your head
⦁ Lightly tilt your head toward the right shoulder until you feel a stretch in your side neck muscles
⦁ Hold a stretch
⦁ Repeat the same on the other side
Tip: Slightly push with the extended arm down to increase the stretch.
Standing overhead triceps stretch
[lbg_vp2_html5_bottom settings_id=’77’]
Main Muscles Worked: Triceps Brachii
Equipment needed: None
Step-by-Step Instructions:
⦁ Stand tall and lift one arm overhead
⦁ Bend the elbow behind your head and push it down with the other arm
⦁ Hold the stretch
⦁ Repeat the same with the other arm
Tip: You can slightly lean to the side to also stretch latissimus dorsi muscle.
Standing upper back and shoulder stretch
[lbg_vp2_html5_bottom settings_id=’79’]
Main Muscles Worked: Upper Back Muscles, Latissimus Dors
Equipment needed: None
Step-by-step instructions:
⦁ Stand tall and raise your arms in front of you
⦁ Cross your fingers
⦁ Push your arms forward, arch your back, and drop your head between your arms
⦁ Imagine someone is pulling your forward
⦁ Hold the stretch
Tip: Draw your belly in and tilt your pelvis backwards.
Chair glute stretch
[lbg_vp2_html5_bottom settings_id=’47’]
Main Muscles Worked: Glute Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
- Sit on the chair
- Cross one leg over the other so that the leg is resting on your thigh
- Bend forward and push your knee down with your arm
- Hold the stretch
- Repeat the same with the other leg
Tip: Try to keep your back straight and avoid arching it. Imagine you are moving your torso down and forward.
Chair quadriceps stretch
[lbg_vp2_html5_bottom settings_id=’50’]
Main Muscles Worked: Quadriceps, Hip Flexors
Equipment Needed: Chair
Step-by-Step Instructions:
- Stand in front of a chair
- Place the left leg on the chair and lean forward to hold onto the back of the chair
- Place your right leg further away until you feel a stretch in your thigh
- Hold a stretch and then repeat the same with the other leg
Tip: Push your hips forward, and do not arch your back.
Seated adductor stretch
[lbg_vp2_html5_bottom settings_id=’69’]
Main Muscles Worked: Adductor Muscles
Equipment Neded: Chair
Step-by-Step Instructions:
⦁ Sit on the mat with your legs apart
⦁ Lean toward one leg and bend forward as far as you can
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: Try to move your upper body down and forward toward the toes.
Tuesday: Off
Wednesday: Workout 1
Standing wrist stretch
[lbg_vp2_html5_bottom settings_id=’89’]
Main Muscles Worked: Wrist Extensors Muscles
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand tall and raise one arm in front of you
⦁ Pull your wrist down with the other hand so that your fingers are pointing down
⦁ Hold the stretch
⦁ Repeat the same with the other hand
Tip: Hold the palm a bit higher to increase the stretch.
Ankle rotation
[lbg_vp2_html5_bottom settings_id=’40’]
Main Muscles Worked: Calf Muscles
Equipment Needed: None
Step by Step Instructions:
- Stand hip distance apart with your arms on your hips
- rotate with your ankle in one direction and then the other
- Repeat the same with the other ankle
Tip: make a full rotation
Chair back stretch
[lbg_vp2_html5_bottom settings_id=’46’]
Main Muscles Worked: Deltoideus,Latissimus Dorsi, Hamstrings
Equipment needed: Chair
Step-by-Step Instructions:
- Stand behind the chair around 1,5 meters away
- Lean forward and place your hands on the chair support
- Bend forward as far as you can while keeping your back and knees straight
- Hold the stretch
Tip: push your chest down toward the floor for a maximal stretch.
Chair seated hamstring stretch
[lbg_vp2_html5_bottom settings_id=’51’]
Main Muscles Worked: Hamstring Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
- Sit on the edge of the chair
- Extend one leg and lift your toes off the floor
- Place your hand on each other and extend them in front of you
- Lean forward toward the extended leg as far as you can
- Hold the stretch
- Repeat the same with the other leg
Tip: Keep your back as straight as possible.
Side core stretch
[lbg_vp2_html5_bottom settings_id=’74’]
Main Muscles Worked: Transverse Abdominis, Latissimus Dorsi
Equipment needed: Mat
⦁ Sit on the mat with your legs cross and knees bend
⦁ Place one arm to the side on the mat
⦁ Lift the other arm up and lean to the side until you feel a stretch in your side core muscles
⦁ Hold and release
⦁ Repeat the same with the other arm
Tip: You can try to place your elbow on the mat. It will increase the stretch.
Seated lower back and hamstring stretch
[lbg_vp2_html5_bottom settings_id=’71’]
Main Muscles Worked: Hamstring Muscles and Lower Back
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs extended
⦁ Lean forward while keeping your knees extended
⦁ Hold the stretch
Tip: Try to keep your back straight; avoid arching it to much in the middle and lower part.
Friday: Workout 8
Back Forward Stretch
[lbg_vp2_html5_bottom settings_id=’43’]
Main Muscles Worked: Lower Back and Hamstrings
Equipment needed: None
Step-by-Step Instructions:
- Stand with your feet together
- Slowly lower down as far as you can
- You can hold your legs to bring the body close to the ground.
Tip: if you can’t reach with your arms to the floor, place a yoga block or a box in front of you and place your hands on it.
Wall Chest and Shoulder Stretch
[lbg_vp2_html5_bottom settings_id=’86’]
Main Muscles Worked: Chest Muscles, Side Neck Muscles
Equipment Needed: Wall
Step-by-Step Instructions:
⦁ Stand by the wall
⦁ Place the inner arm on the wall with your elbow bent and fingers pointing up
⦁ Stand close to the wall
⦁ Lean forward until you feel a stretch in your chest
⦁ Look down opposite from the wall
⦁ Hold the stretch
⦁ Repeat the same on the other side
Tip: Place the outer leg forward to avoid arching the back.
Lunge Hip Flexor and Quadriceps Stretch
[lbg_vp2_html5_bottom settings_id=’58’]
Main Muscles Worked: Hip Flexor Muscles and Quadriceps Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a kneeling position
⦁ Place one leg forward to a lunge position
⦁ Place the knee of the back leg down on the mat
⦁ Lean forward with your torso and push your hip forward
⦁ Hold the stretch
⦁ Repeat with the other leg
Tip: Try not to arch your lower back.
Lying Side Hip Stretch
[lbg_vp2_html5_bottom settings_id=’63’]
Main Muscles Worked: Adductor Muscles, Groin Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back with your knees bent and feet on the floor
⦁ Bring one leg toward your chest and extend the other leg on the floor
⦁ Open the leg that is close to your chest to the same side (e.g. left leg to the left side)
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: Push the knee down with your arm to increase the stretch.
Puppy Pose Stretch
[lbg_vp2_html5_bottom settings_id=’66’]
Main Muscles Worked: Core Muscles
Equipment Needed: mat
Step-by-Step Instructions:
⦁ Start in a kneeling position
⦁ Place your knees, chest, and chin on the mat
⦁ Keep your hips up and elbows pointing toward the ceiling
⦁ Hold the stretch
Tip: look up and push your shoulder back. Squeeze your shoulder blades.
Saturday: Off
Sunday: Workout 9
Seated Hamstring Stretch
[lbg_vp2_html5_bottom settings_id=’70’]
Main Muscles Worked: Hamstring Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs extended
⦁ Bend one knee and hold it under your heel
⦁ Extended the leg up while holding it with your hands
⦁ Try to keep your body in an upright position
⦁ Hold and repeat the same with the other leg
Tip: If you can’t extend the knee, you can place a strap or a band around your foot to help you.
Thorastic Spine Stretch
[lbg_vp2_html5_bottom settings_id=’80’]
Main Muscles Worked: Latissimus Dorsi, Oblique Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs crossed and knees bend
⦁ Place your left hand on the right knee and your right hand behind your back
⦁ Twist to the right side and hold
⦁ Repeat the same on the other side
Tip: Push the knee slightly inward to increase the stretch.
Lying Hip Flexor Stretch
[lbg_vp2_html5_bottom settings_id=’61’]
Main Muscles Worked: Hip Flexor Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back with your knee bend and feet on the floor
⦁ Bring one leg toward your chest and hold it with both arms
⦁ Extended the other leg and place it on the floor
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: Push the heel of the extended leg down to increase the stretch.
Lying Inner Thigh Stretch
[lbg_vp2_html5_bottom settings_id=’62’]
Main Muscles Worked: Adductor Muscles, Hip Flexor Muscles
Equipment Needed: Mat
Step-by-step Instructions:
⦁ Lie on your back with your knees bent and feet on the floor
⦁ Extend one leg and grab your toe
⦁ Bring the leg to the side as close to the floor as possible
⦁ Extended the other leg on the floor
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: If you can’t reach your toe, you can use a strap or a band around your foot to hold the leg.
Twist Shoulder Stretch Arm Up
[lbg_vp2_html5_bottom settings_id=’83’]
Main Muscles Worked: Deltoid Muscles, Chest Muscles, Upper Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a quadruped position
⦁ Place your right arm down to the side
⦁ Bring your shoulder on the mat
⦁ Extend your left arm up toward the ceiling and look up
⦁ Hold the stretch
⦁ Repeat the same with the other arm
Tip: Try to twist your body as much as you can to increase the stretch.