Do this after your other workouts

Small Stretching Sessions

Here is your full workout as an overview. This overview includes name, reps, short cue  and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy! Also if you’d rather go through your program offline, download the pdf version, you can find it here.  Looking for your Dashboard? Find it here.

Don't force it but rather try and relax in most of them

Post Back Workout - Stretches

DemoExerciseReps/SetsHow to/Cues
Arm Circles - One Arm 1x 10 each directionTry to create nice and big circles
Arm Circles - Two Arms 1x10 each directionKeep hands together as long as possible
Wall Shoulder Stretch 1x 10reps + 30sec hold after last repEngage core to feel it in upper back & shoulders
Biceps Stretch 2x 30sec

Post Leg Workout - Stretches

DemoExerciseReps/SetsHow to/Cues
Table Pulls 1x 10Keep back nice and long
Standing Quad Stretch 1x 30-60sec each sideTuck hip in to target quad & don't arch lower back. Move leg around to loosen quad
Sitting Frog Stretch 1x 1min

Post Shoulder Workout - Stretches

DemoExerciseReps/SetsHow to/Cues
80s Crow Warm Up 1x 15
Standing Triceps Overhead Stretch 1x 1min each side
Sitting Frog Stretch 1x 1min
Traps Stretch 2x 30 sec each side

You did it!

You’ve reached the end of this stretch session. Make yourself some pancakes or become one. Or something like that.

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Do This: ⁣

➡ Start standing upright
➡ Circle one arm around in one direction, then the other direction
➡ Then switch to other arm
➡ Use this as a warm up for your shoulder and also as a way to explore range of motion


Do This: ⁣

➡ Start standing upright, circle both hands around
➡ Keep hands together while going around and only separate them by necessity overhead
➡ Then switch to other direction
➡ Use this as a warm up for your shoulder and also as a way to explore range of motion


Do This: ⁣

➡ Use a wall, tree, shelf to lean against.
➡ Keep your back nice and long and keep your core engaged - don't let your lower back arch, focus on keeping the stretch in your upper back and shoulders
➡ Try to sink in deeper and deeper into the stretch, but don't force anything


Do This: ⁣

➡ Start in kneeling position.
➡ Place your hands with fingers facing your knees.
➡ Keep your arms nice and straight.
➡ Lean backwards to initiate a stretch as you reduce the angle of the wrist


If done at the wall: same as above, except fingers face down towards the floor

Do: 2x 10 reps

Similar to the table pose exercise, start with legs apart. Place your hands on your hamstring and use them to pull yourself into the stretch, while also pulling your back into a straighter position.

As you fold over, slide along with your hands until you reach your ankles. Grab them and pull yourself deeper into a standing forward fold. Hold for a pause before you go back up.

Goal is to elongate the spine and keep legs straight.


Do This: ⁣

➡ Use a chair, table, or wall for support
➡ Grab your foot and pull your leg back behind you
➡ Tuck your hip to keep lower back from arching and target the quad
➡ Then move your leg around in a circular motion to loosen the quad.

This is a light stretch to loosen everything, no need to push!


Start sitting with feet together. The distance between crotch and your heels is the same as the distance between your knuckles and elbow, making it easy to measure with your arm as you set up.
Pull on your ankles to elongate the spine and pull yourself deeper into it.


Do This: ⁣

➡ Stand with legs together
➡ For first part of movement: keep arms parallel to the ground and elbows in 90° angle
➡ Pull them back by squeezing your shoulder blades together
➡ Then straighten and externally rotate your arms and pull them back by squeezing your shoulder blades together

Do This: ⁣

➡ Pull the elbow of the arm that is being stretch with the opposite hand
➡ Keep resisting and pushing against the arm that is pulling to target the triceps


Do This: ⁣

➡ Sit down and tilt your head to one side
➡ Sit in the opposite hand to enhance the stretch
➡ Then switch sides