Exercise Variation

Variation - Cooldown Stretching
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Reps/Secs
Exercise
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Standing Forward Folds

Postrequisites 18

Compass Stretch

Requires proficiency of 50%
Manage
4 sets of 15-30s holds (ea. side)

Firefly Hold

Requires proficiency of 50%
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds

Heron Stretch

Requires proficiency of 50%
Manage
4 sets of 15-30s holds

Horse Stretch w/ Forward Fold

Requires proficiency of 25%

Hurdler Stretch

Requires proficiency of 50%
Manage
4 sets of 15-30s holds (ea. side)

Inch Worms

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

L Sit

Requires proficiency of 50%
Manage
4 sets of 15-30s holds

Legs Behind Head

Requires proficiency of 50%
Manage
4 sets of 15-30s holds (ea. side)
Manage
4 sets of 15-30s holds

Pike Compressions

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Pyramid Stretch

Requires proficiency of 50%
Manage
4 sets of 15-30s holds (ea. side)
Manage
4 sets of 15-30s holds (ea. side)

Revolved Forward Folds

Requires proficiency of 25%
Manage
4 sets of 15-30s holds (ea. side)
Manage
4 sets of 15-30s holds (ea. side)

Seated Forward Folds

Requires proficiency of 50%
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds (ea. side)

Seated Straddle Stretches

Requires proficiency of 50%
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds

Shoulder Pressing Hold

Requires proficiency of 50%
Manage
4 sets of 15-30s holds

Squats + Forward Fold

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Standing Front Splits

Requires proficiency of 50%
Manage
4 sets of 15-30s holds (ea. side)
Manage
4 sets of 15-30s holds (ea. side)

Standing IT Band Stretches

Requires proficiency of 50%
Manage
4 sets of 15-30s holds (ea. side)

Standing Straddle Stretches

Requires proficiency of 50%
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
4 sets of 15-30s holds
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.