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Treat this flexibility workout as you would any other more intense workout. While you’re still technically being active, the flexibility workout gives your body a chance to recover more actively. Just as there are days to work and strengthen the muscles to submission, there are days to restore the muscles, reduce stress hormones, and improve range of motion.

Flexibility Workout Week 3
Watch the video – 21:27

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Flexibility workout
Dynamic warm-up
1

Jog in place

30 seconds

Jog in place Jog in place

2

Jumping jacks

30 seconds

Jumping Jacks Jumping Jacks

3

Butt kick

30 seconds

Butt Kicks Butt Kicks

4
Fast kick with arm circles Fast kick with arm circles

5

High knee

30 seconds

High knee High knee

Note: Each exercise should be done with an intensity of 7/10.

Stretch series
1
Seated hamstring stretch Seated hamstring stretch

2

Quad stretch

30 seconds

Quad stretch Quad stretch

3

Sumo squat stretch

30 seconds

Sumo Squat Stretch Sumo Squat Stretch

4
Dynamic Chest Stretch Dynamic Chest Stretch

5

Shoulder stretch

30 seconds

Shoulder Stretch Shoulder Stretch

6

Triceps stretch

30 seconds

Triceps Stretch Triceps Stretch

7

Hip-flexor stretch

30 seconds

Hip-flexor stretch Hip-flexor stretch

8

Knee across body

30 seconds

Knee across body Knee across body

9
Seated Glute Stretch Seated Glute Stretch

Repeat each exercise twice before moving on to the next one.

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