Stretch, Head to Toe
Six weeks of stretching with nothing to buy, three sessions a week: hips and legs, back and shoulders, then the whole body.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- A mat or a rug, and a wall to lean on. Nothing else.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Hips and Legs
- Groiners 2 × 8
- Runner's Stretch 2 × 30 sec each leg
- 90/90 Hamstring 2 × 30 sec each leg
- All-Fours Quad Stretch 2 × 20 sec each leg
- Hip Circles on All Fours 2 × 8 each way, each leg
- Crossover Reverse Lunge 2 × 5 each side
Move slowly from one stretch to the next. On all fours, keep your back flat and let the hip do the moving.
Day 2 Back and Shoulders
- Dynamic Back Stretch 2 × 10
- Dynamic Chest Stretch 2 × 10
- Dancer's Stretch 2 × 20 sec each side
- Upper Back-Leg Grab 2 × 20 sec
- Tricep Side Stretch 2 × 20 sec each arm
- Shoulder Stretch 2 × 20 sec each arm
- Looking at Ceiling 2 × 15 sec
The two swinging stretches warm you up: start small and let the arms travel further each time.
Day 3 Whole Body
- Windmills 2 × 6 each side
- Leg-Up Hamstring Stretch 2 × 30 sec each leg
- Groin and Back Stretch 2 × 30 sec
- Rear Leg Raises 2 × 10 each leg
- Seated Calf Stretch 2 × 20 sec each leg
Windmills: shoulders stay on the floor while the leg crosses over. Use your hand or a towel to reach your toes for the calf.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.