STRETCHES
General
Beginner
Body
Plan Details
The STRETCHES routine by vikie.theriault is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
STRETCHES
Routine detail
Day 1
FULL BODY STRETCH
Est. 11 min
19 exercises
STRETCH -Hold shoulders upwards tight and release
1 Set
STRETCH- Archer stretch (aim and turn)
1 Set
STRETCH- M behind back
1 Set
STRETCH- Dreya forearm stretch
1 Set
STRETCH- Arm circles Small big forward back
1 Set
STRETCH- Sit on hand and pull head sideways
1 Set
Kneeling Forearm Stretch
1 Set
STRETCH- Low squat duck
1 Set
STRETCH- Frog
1 Set
Cat Stretch
1 Set x 8 Reps
STRETCH- Figure 4 series (toe touch)
1 Set
STRETCH- Deep glute
1 Set
STRETCH- Side Lying Torso Rotations
1 Set
STRETCH- Plough
1 Set
Downward Facing Dog
1 Set x 8 Reps
Extended Arm Child Pose
1 Set x 8 Reps
Cobra
1 Set
Shell Stretch
1 Set x 8 Reps
Knee to Chest (Supine)
1 Set x 8 Reps
Day 2
PIANO STRETCHES
Est. 6 min
15 exercises
PIANO 1- Splash to fist/ fist to splash
1 Set
PIANO 2- Upwards and downwards wrist swings
1 Set
PIANO 3- Wrist Swings towards thumb and little finger
1 Set
PIANO 4- Wrist circles outwards and inwards
1 Set
PIANO 5- Palm pull, up and down
1 Set
PIANO 6- Thumb twist and pull
1 Set
PIANO 7- Finger pulls
1 Set
PIANO 8 - Elbow circles, inwards+ outwards
1 Set
PIANO 9- Arm swing, alternating up and down
1 Set
PIANO 10- Shoulders swing straight arms across
1 Set
PIANO 11- Windmills in and out fist closed
1 Set
PIANO 12- Shoulder rolls forward and back together then separate
1 Set
PIANO 13- One leg forward swing windmill
1 Set
PIANO 14- Torso stretch hold arms up bend
1 Set
PIANO 15- Hold shoulders tight then release
1 Set
Day 3
BACK AGAINST THE WALL
Est. 10 min
11 exercises
STRETCH- Arm circles Small big forward back
1 Set
STRETCH- Archer stretch (aim and turn)
1 Set
STRETCH- Backing up the car
1 Set
STRETCH- M behind back
1 Set
POSTURE- Chin Tucks
1 Set x 10 Reps
POSTURE- Snow angel on the wall
1 Set
POSTURE- Snow angel with bent elbows
1 Set
POSTURE- On the wall arm lift
1 Set
POSTURE- Chest doorway stretch
1 Set
POSTURE- Doorway chest stretch both arms
1 Set
POSTURE- Back bow Floor angel
1 Set
Day 4
KEGELS
Est. 14 min
4 exercises
Kegels hold
5 Sets
Kegels Pulse
5 Sets x 10 Reps
Kegels hold
5 Sets
Kegels Pulse
5 Sets x 10 Reps
Day 5
test
Est. 6 min
2 exercises
POSTURE- Back bow
1 Set
POSTURE- Back bow Floor angel
1 Set
Day 6
PHYSIO
Est. 99 min
22 exercises
Walking
1 Set
Upper Body Chair Stretch
6 Sets x 8 Reps
Knee Across the Body
1 Set x 10 Reps
Scalene Stretch
6 Sets x 8 Reps
Bodyweight Squat
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Plank
3 Sets
Machine Leg Press
3 Sets x 10 Reps
BAND- Back Press
3 Sets x 10 Reps
BAND- Bow and arrow
3 Sets x 10 Reps
Band Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Walking Lunge
2 Sets x 3 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Kettlebell One-Arm Swing
1 Set x 8 Reps
Kettlebell One-Arm Swing
1 Set x 8 Reps
Dumbbell Squat
1 Set x 8 Reps
Dumbbell Lunge
1 Set x 8 Reps
Scissor Kick
1 Set x 8 Reps
Side Bridge
1 Set
Machine Lat Pulldown
1 Set x 8 Reps
