4.4
(5 ratings)
Program Description
Listen, you are way too damn young and sexy to be feeling this tight and achy all the time. So here's a 10 minute stretching routine to help you fix that. We are going to purposely target all the major muscle groups of the hip and back in this routine. We only need 6 stretches to address all those major groups. Do this routine at the start or end of your workout. Do 3 sets of each exercise 3 times a week for maximum results.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalAthletics
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout10 minutes
- CreatedJan 14, 2024 11:31
- Last EditedSep 07, 2024 06:40
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Figure 4 Stretch
1
120 secs
2
90/90 Hip Stretch
1
120 secs
3
Couch Stretch
1
120 secs
4
Half Kneeling Abductor Stretch
1
120 secs
5
Thread The Needle
1
120 secs
6
Elevated Lat Stretch
1
60 secs
Week 1
1 / 12 Weeks
Day 1
1
Figure 4 Stretch1 Set
120 secs
2
90/90 Hip Stretch1 Set
120 secs
3
Couch Stretch1 Set
120 secs
4
Half Kneeling Abductor Stretch1 Set
120 secs
5
Thread The Needle1 Set
120 secs
6
Elevated Lat Stretch1 Set
60 secs
Day 2
1
Figure 4 Stretch1 Set
120 secs
2
90/90 Hip Stretch1 Set
120 secs
3
Couch Stretch1 Set
120 secs
4
Half Kneeling Abductor Stretch1 Set
120 secs
5
Thread The Needle1 Set
120 secs
6
Elevated Lat Stretch1 Set
60 secs
Day 3
1
Figure 4 Stretch1 Set
120 secs
2
90/90 Hip Stretch1 Set
120 secs
3
Couch Stretch1 Set
120 secs
4
Half Kneeling Abductor Stretch1 Set
120 secs
5
Thread The Needle1 Set
120 secs
6
Elevated Lat Stretch1 Set
60 secs
WHAT PEOPLE ARE SAYING(5 ratings)
Only ratings with written feedback are displayed here.
4.40Â /Â 5
Hu HuAge 4, Man
4 months ago
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Significant modifications
Very good program
Ricky_Rana_824484Age 26, Man
7 months ago
2 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Compilation of every static stretching after workout.