Low Impact Difficulty
Use these cool down exercises after your workout to reduce soreness, improve mobility, and allow your heartbeat to slowly return back to normal. Follow along with us and we’ll provide easier modifications for when needed.
Cool Down Exercises After Workout
Shoulders: Wall Angel
Posterior: Reach to Toes
Chest: Chest opener / Bend Over
[Music] hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a cool-down after your workout this routine is specifically designed to improve mobility throughout your entire body let’s begin starting with a wall Angel is an excellent move for shoulder mobility go ahead and make your way on over to a wall we’re going to bring your feet two to four inches out away from that wall go ahead and place your your hips lower back upper back arms and head all flat up against the wall which is very hard to do all at the same time now keeping those arms up against the wall let’s go ahead and extend straight up overhead and then pull those elbows back down now this entire time I want you to focus on trying your best to keep both your arms hands and back flat up against that wall which is definitely a challenge especially if you’ve been working hard and your body’s going a little bit beat up that’s okay just do your best pull down on those elbows again it’s a great one just to go ahead and improve that shoulder mobility this one will if you have any trouble spots this won’t definitely expose it quickly going up and down ten times and on that last one we’re just going to hold let’s go one last one and on this last one pull those elbows down and squeeze keeping your back flat up against the wall breathe holding us one through 15 seconds let’s hit it four three two one and zero excellent relax all right nice ok we’re going to do a reach to our toes next go ahead and loosen up that posterior chain so we’re just literally going to bend over ticking slight bend your knees to start hips go back I want you to bend over and reach down now you might only be able to get to here and that’s okay I want you to go down as far as you can work on your way down and we’re gonna stretch for 15 seconds so it’s just a very slight bend in your knee so that you’re not hyper extending them but after that your legs are relatively straight breathe feeling that stretch in the whole posterior chain and longer you’re here you might go to go down a little book a little further and that’s great go ahead and do this one four five four three two one and zero slowly coming up excellent okay we’re going to loosen up your chest and shoulders next with the chest opener I want you to interlock your fingers behind your back I want you to spread your chest open as you pull your chest back chest comes forward back those back hands are back and so here’s the easier modification if you will a little harder I’m going to bend over bring my hands up overhead and then that’s an additional stretch you decide which variation is right for you just go ahead and pull those shoulders back stretch that chest forward and hold holding this one for an additional five seconds I could have breathed throughout the stretch three two one and zero and well I like that one me too okay let’s finish up with some hips let’s go to the ground and do a butterfly loosen up those hips taking a beating during all of your workout now it’s time to repair them a little bit so let’s go and bring those feet as close to your body as you can we’re going to go through ten rotations knees down knees up nice and slow and controlled and if you’re like me you don’t have a lot of range of motion and that’s okay if you need to you can also effect too much you can lean back that’ll take a little bit of the pressure off of your hips as well you know it’s Klaudia and I both went to little harder variation but you can definitely lean back you can EQ and mate do it today yeah well we’ve been working hard right so what happens good getting that full range of motion all the way up all the way down ten times let’s go to more on this last one we’re going to hold and press those knees to the ground so that’s last one go ahead and press it knees to the ground I’m going to go ahead and get a little extra resistance and use my elbows really get a good stretch again optionally you can bring your head and your upper body down and that will increase the intensity of the stretch you decide what’s right for you today breathe in hold let’s go four three two one and zero nice work thank you so much for working out with us today if you liked this workout you’ve been working out with those for a while and you’re starting to see some results we’d encourage you to please go check out our patreon page where you can learn more about how you can support our mission of keeping these great workouts free and if you enjoyed working out with us today please go ahead and like this video and don’t forget to subscribe to our YouTube channel that way you are notified every time has to it drops a new workout make sure to check out has fit comm for hundreds of additional free workouts free meal plans and our free complete fitness program also don’t forget to Like us on whatever your favorite social media network is whether it’s Facebook snapchat Twitter Instagram we’re there and we want to connect with you again thank you so much for working out with us today it’s been our pleasure I’m coach Cosette and then Claudia and we will see you at your next workout