• 20T Wide Leg Stance – Windmill Rotations
  • 5 Breaths/e: Wide Leg Stance – Static Windmill Rotation
  • 5 Breaths: Wide Leg Stance – Bent Over (flexion form the hips)
  • 5 Breaths: Wide Leg Stance – Right Leg Bent Over (flexion from the hips)
  • 5 Breaths: Right Side Static Stretch Lunge
  • 5 Breaths: Right Side Static Stretch Lunge with Overhead Arm Stretch
  • 5 Breaths: Right Side Static Stretch Lunge with Right Bend Overhead Arm Stretch
  • 5 Breaths: Right Side Kneeling Stretch Lunge (push your hips forward)
  • 5 Breaths: Right Side Kneeling Quadricep Stretch
  • 5 Breaths: Right Side Kneeling Foot Reach
  • 5 Breaths: Wide Leg Stance – Left Leg Bent Over (flexion from the hips)
  • 5 Breaths: Left Side Static Stretch Lunge
  • 5 Breaths: Left Side Static Stretch Lunge with Overhead Arm Stretch
  • 5 Breaths: Left Side Static Stretch Lunge with Left Bend Overhead Arm Stretch
  • 5 Breaths: Left Side Kneeling Stretch Lunge (push your hips forward)
  • 5 Breaths: Left Side Kneeling Quadricep Stretch
  • 5 Breaths: Left Side Kneeling Foot Reach
  • SEQUENCE STOPS
  • 10 Breaths: Knee Hugs
  • 20T Breaths: 90° Knee Side to Side Rotations
  • 10 Breaths/e: 90° Knee Side Rotated (STRAIGHT legs to elevate tension)
  • 5 Breaths: Right Knee Hug
  • 5 Breaths: Right 90° Knee Cross Over
  • 5 Breaths: Right Leg Lying Adductors Stretch
  • 5 Breaths: Right Leg Lying Hamstring Stretch
  • 5 Breaths: Left Knee Hug
  • 5 Breaths: Left 90° Knee Cross Over
  • 5 Breaths: Left Leg Lying Adductors Stretch
  • 5 Breaths: Left Leg Lying Hamstring Stretch
  • 10 Breaths: Lying Frog Stretch

Lay down with your legs straight and let your body relax for 2’!

🔥IMPORTANT TIPS:

‼️ DO YOURSELF A FAVOR
Mind the following tips and give yourself a break from working out every day (if you do so 👏). If you don’t, then you definitely need some stretching and mobility sessions at home, while sitting all day and moving from one room to the other, DOES reduce your joints’ mobility and your muscles’ flexibility! 👎
👍 Stability comes from not only strong muscles, but flexible muscles as well and from joints that can move easily though all ranges of motion!

Breaths: you count one each time you inhale & exhale, R: Right, L: Left, T: count your repetitions in total – each time one hand/leg moves, you count 1 rep, e: count your repetitions per hand/leg – each time one hand/leg moves, you’ve done half a rep

🧘‍♀️ MOBILITY-STABILITY-STRETCHING
Is a workout session you can easily follow at home, since there’s NO EQUIPMENT needed!

👉 You can add PRIOR to this session, a brief aerobic/cardio part, in order to raise your heart rate a bit and allow blood to flow easily throughout your body!

😃 You can follow this session even AFTER your Workout of the Day (if you still have powers left 😅)!

😕 I would not advise you to follow this session BEFORE your Workout of the Day, because even though it will give you a sense of well being and energy, its effects will reduce if you hurt your muscles straight after.

🆘 This session SHOULD NOT be done by people who have ZERO EXPERIENCE in working out and stretching/yoga/pilates classes, because in this case it’s necessary to have a professional helping you out IN PERSON!

Μην ξεχνάτε οτι οποιαδήποτε στιγμή μπορείτε να αθλείστε κάνοντας τα Online προγράμματα της Les Mills που θα βρείτε εδώ

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