Copy of Yoga-Based Stretch v.1

DOWNLOADS/VIEWS: 0/4

RATING: 0 (FROM 0 JEFIT MEMBERS)

2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 2-day yoga-based stretch routine that's ideally suited to be performed prior to or on your off strength training days.

This yoga stretching series includes 14 different yoga poses that need to be held for various lengths of times. The workout is based more on an interval type workout, for time, rather than a specific amount of repetitions. Enjoy.

Move slowly and mindfully, focusing on your breath during each movement. Try to take 5-6 long, slow, deep breaths while you relax into each pose.

The two daily sessions are the same "flow" but each pose is held for a longer period of time on Day 2.

Stay Strong & Flexible,

MICHAEL WOOD, CSCS
Jefit Team

Day 1
Day 1

Full Body Stretch 14 exercises, 11 mins

Cobra	1x8 reps • 30s	rest: 15s
Extended Arm Child Pose	1x0 reps • 40s	rest: 20s
Fish Pose	1x0 reps • 25s	rest: 15s
Knees to Chest Hug	1x0 reps • 25s	rest: 15s
Air Bike	1x0 reps • 20s	rest: 15s
90/90 Hamstring Stretch	1x0 reps • 25s	rest: 20s
Downward Facing Dog	1x0 reps • 30s	rest: 10s
Upward Facing Dog	1x0 reps • 35s	rest: 20s
Turtle Pose	1x0 reps • 20s	rest: 20s
Triangle Pose	1x0 reps • 25s	rest: 15s
Warrior 2 Pose	1x0 reps • 30s	rest: 15s
Warrior 3 Pose	1x0 reps • 30s	rest: 15s
Z Pose	1x8 reps • 25s	rest: 20s
Extended Arm Child Pose	1x0 reps • 60s	rest: 10s

Full Body Stretch 14 exercises, 13 mins

Cobra	1x8 reps • 35s	rest: 15s
Extended Arm Child Pose	1x0 reps • 60s	rest: 20s
Fish Pose	1x0 reps • 30s	rest: 15s
Knees to Chest Hug	1x0 reps • 30s	rest: 15s
Air Bike	1x0 reps • 25s	rest: 15s
90/90 Hamstring Stretch	1x0 reps • 35s	rest: 20s
Downward Facing Dog	1x0 reps • 40s	rest: 10s
Upward Facing Dog	1x0 reps • 40s	rest: 20s
Turtle Pose	1x0 reps • 25s	rest: 20s
Triangle Pose	1x0 reps • 30s	rest: 15s
Warrior 2 Pose	1x0 reps • 35s	rest: 15s
Warrior 3 Pose	1x0 reps • 35s	rest: 15s
Z Pose	1x8 reps • 30s	rest: 20s
Extended Arm Child Pose	1x0 reps • 75s	rest: 10s