Rushing Relax Stretch
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1 Rushing Relax Stretch Workout Format & Disclaimer OPEN WORKOUT AS PDF FOR CLICKABLE FEATURES. TAP EXERCISE FOR EXAMPLE AND CUES. TAP BACK TO WORKOUT PAGE TO RETURN TO WORKOUT. THIS FREE SAMPLE IS WRITTEN BY A NATIONALLY CERTIFIED PERSONAL TRAINER; HOWEVER, THE EXERCISES AND INFORMATION GIVEN MIGHT NOT BE SPECIFIC FOR YOUR HEALTH AND WELLNESS NEEDS. THIS SAMPLE IS INTENDED FOR INFORMATIONAL PURPOSES ONLY AND NOT DIRECT HEALTH ADVICE. CONSULT WITH A DOCTOR BEFORE BEGINNING AN EXERCISE PROGRAM OR CHANGING YOUR NUTRITIONAL DIET. Routine Warm-up Stretch Sequence -Feet Together Forward Bend -Standing Back Bend Stretch -Wide Leg Stretch -Wide One Leg Reach -Triangle Pose -Tree Pose Routine Cool Down Hold each pose for :20-:45 seconds before transitioning to the next stretch. After completion repeat to other side. Copyright 2018 RJ s Fitness Solutions 1
2 Workouts are sent weekly in pdf format to your address. These workouts are constructed for you after filling out the fitness questionnaire and liability and waiver form. For more information and free fitness consultation questionnaire click the link below. Free Fitness Questionnaire Link!!!!!! RJ s Fitness Solutions WebLink!!!!! Sets & Reps Explained If it is your first time to a gym or doing a regimented type of workout you may hear talk about sets and reps. Sets refers to the number of times you are going to do a fixed number of reps. Reps stands for repetitions and means the number of times you will complete the desired exercises. There are many different ways to build your workout. Here are some examples so you will know how much or how long you are to perform your exercise for your personalized workouts. (3x10) This means 3 sets of 10 reps. Therefore you will, for example, to 10 reps of pushups, 10 reps of squats, 10 reps of mt. climbers, and 10 reps of flutter for one set. You will then perform the set again until you have completed 3 sets total. (2x:45) This means 2 sets of :45 seconds. Therefore you will, for example, hold a bridge for :45 seconds and hold a plank for :45 to complete one set. You will then perform the set again to complete two sets total. Copyright 2018 RJ s Fitness Solutions 2
3 Feet Together Forward Bend -Stand with legs together; hinge forward; back flat; neutral spine; reach to mid-shin; hold for allotted time. Copyright 2018 RJ s Fitness Solutions 3
4 Standing Back Bend Stretch -Stand with legs together; place hands on hips; push hips forward; chest up and look back; hold stretch for allotted time. Copyright 2018 RJ s Fitness Solutions 4
5 Wide Leg Stretch -Stand with legs outside shoulder width; hinge forward and reach down between legs stretching through your hamstrings; hold pose for allotted time. Copyright 2018 RJ s Fitness Solutions 5
6 Wide One Leg Stretch -Stand with legs outside shoulder width; hinge forward and reach down toward your left leg; hold stretch for allotted time before performing to the other side. Copyright 2018 RJ s Fitness Solutions 6
7 Triangle Pose -Stand tall with legs outside shoulder width; turn left foot out and bend left knee; reach left arm down to left foot and reach right arm to the sky opening up the chest. -Use yoga block if needed; discontinue if hip or spine pain is persistent. Copyright 2018 RJ s Fitness Solutions 7
8 Tree Pose -Keep core engaged throughout entire pose; maintain proper poster; chest up; shoulders back. -Balance on your right leg; place your left foot above or below your knee as you extend both arms above your head to hold the pose for the allotted amount of time. Copyright 2018 RJ s Fitness Solutions 8
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