WORKOUT

This work­out serves as Day 8 of our Beyond the Build with Bri­an 10-Day Chal­lenge, but can be used as a stand­alone work­out anytime!

Hey, Fit­ness Blender Fam!

Wel­come to Day 8! Today, it is all about recov­ery with an active recov­ery and deep stretch­ing ses­sion. This ses­sion is designed to improve your flex­i­bil­i­ty, range of motion, and over­all mobil­i­ty while also giv­ing us a day of rest. Mobil­i­ty exer­cis­es are cru­cial for pre­vent­ing injuries and enhanc­ing per­for­mance. After yes­ter­day’s work­out, we will def­i­nite­ly ben­e­fit from this one.

Equip­ment needed:
– Box, Bench, or Chair
– Mat (Option­al)

We will fol­low the same for­mat as last week’s active recov­ery work­out. Our first few exer­cis­es will warm the body and get the blood flow­ing; after this, we will tran­si­tion into some deep­er stretch­ing. Each stretch is held for one minute, with a brief rest. These stretch­es tar­get major mus­cle groups such as the hip flex­ors, ham­strings, shoul­ders, and back. Focus­ing on these areas will help reduce mus­cle stiff­ness and improve your pos­ture. I speak for all of us when I say I feel much loos­er after a stretch­ing session.

Stretch­ing is often over­looked, but it is an impor­tant part of any rou­tine. Here’s why every­one should make it a reg­u­lar part of their exer­cise reg­i­men. First, stretch­ing improves flex­i­bil­i­ty. Reg­u­lar stretch­ing helps length­en your mus­cles, increas­ing your flex­i­bil­i­ty and range of motion. This can make every­day activ­i­ties eas­i­er and less tir­ing. It also reduces the risk of injuries. When your mus­cles are flex­i­ble, they are less like­ly to get injured dur­ing work­outs or dai­ly activ­i­ties. Stretch­ing helps to relax and length­en the mus­cles, mak­ing them more pliable.

Addi­tion­al­ly, stretch­ing improves our per­for­mance, as I men­tioned last week. Flex­i­ble mus­cles can per­form bet­ter dur­ing phys­i­cal activ­i­ties. When your mus­cles can move through their full range of motion, you can lift heav­ier, run faster, and per­form more effi­cient­ly. Stretch­ing also helps improve posture.

Also, by stretch­ing reg­u­lar­ly, you can cor­rect mus­cle imbal­ances and improve your pos­ture, which reduces the risk of back pain and oth­er pos­ture-relat­ed issues. Last­ly, stretch­ing relieves stress. Stretch­ing helps your mus­cles and has a calm­ing effect on your mind.

I use stretch­ing as moti­va­tion to get me through the next stretch of my exer­cis­es. Know­ing that a good stretch is com­ing up helps me push through the tougher parts of my workout.

This ses­sion will help us recov­er from the intense work­outs we have been doing and pre­pare us for the final stretch of our 10-day chal­lenge. With only three days left, lets stay focused!

1 Round: The first 6 are 30 Sec­onds for warm-up, and then we move into deep stretch­es from 7 to 25 for 1 min with 10 sec in between.

• Deep Squats to Hamstring
• Foot sweeps
• Deep squat with Reaches
• Shoul­der CAR’s L
• Shoul­der CAR’s R
• High Plank to Seal (last 30 seconds)
• Run­ners Lunge Stretch / Elbow Inside Leg (start 1 min timer)
• Run­ners Lunge Stretch / Elbow Inside Leg
• Cobra Stretch
• Deep Lunge L
• Deep Lunge R
• Scor­pi­on Stretch
• Groin Stretch L
• Groin Stretch R
• Couch Stretch L
• Couch Stretch R
• Prayer Stretch
• Chest, Shoul­der, Bicep Stretch
• Pir­i­formis Stretch
• Pir­i­formis Stretch
• Knee Hug L
• Knee Hug R
• Supine Twist L
• Supine Twist R
• Frog Stretch