Full Body STRETCH & FLEXIBILTY // Fusion Flow: DAY 4

Full Body Stretch & Flexibility is Day 4 in Heather Robertson‘s Fusion Flow series. Heather’s Fusion Flow is a week of “yoga, Pilates and barre inspired movements with my favorite HIIT exercises.” There are 7 approximately 30 minute workouts in this series and I am obviously doing them out of order. This was a wonderful, thorough, feel good full body stretch routine. Heather has done a few of these types of workouts and they are all excellent but this one is definitely her best. This will definitely be one of my go-to routines on recovery days.

Full Body Stretch & Flexibility is 31:21 minutes. Equipment: fitness mat.This workout is done follow along to relaxing music. Heather leads you through the work with voice overs.

  1. Start standing, reaching arms overhead, then hinge forward into forward fold, continue flowing between standing and forward fold
  2. Stand with arms extended to ceiling, hold wrist of one hand with other hand and do a side bend stretch
  3. Shoulder rolls
  4. Place one hand on opposite side of head and do a neck stretch, pulling gently w/ hand
  5. Head rolls
  6. Place one hand against a wall or other support at approximately chest level and turn body away from wall/shoulder to stretch chest; repeat but this time place hand on wall overhead
  7. Open arms wide out to sides in a T, pulling arms behind back and rotating thumbs downward to stretch the chest
  8. Overhead tricep stretch w/ side bend
  9. Cross body shoulder stretch
  10. Pull arm behind back w/ other arm, tilting head to side
  11. Forward fold; add alternating heel lifts
  12. Cobra, looking over shoulder
  13. Downward facing dog
  14. Kneeling lunge, leaning forward to stretch back hip flexor; hold left foot, pulling heel into glutes for a quad stretch
  15. Still in kneeling lunge, shift hips back, straightening front leg, hinge forward over leg to stretch hamstring
  16. Lizard pose (kneeling lunge, placing forearms on floor beside front foot)
  17. Repeat #11
  18. Repeat #14-16 on other side of body
  19. Repeat #11
  20. Alternate a deep squat with forward fold
  21. Thread the needle pose
  22. Cat/cow
  23. Butterfly pose
  24. Extend one leg out straight to side, other leg is bent w/ sole of foot against opposite thigh, side lean toward straight leg, holding foot with same side hand and reaching other arm overhead and to the side
  25. Seated figure 4 stretch
  26. Seated straight leg forward fold
  27. Seated spinal twist
  28. Lay on back with knees pulled into chest
  29. Still on back, one leg is pulled into chest, other leg is extended straight on mat; straighten bent leg, extending foot to ceiling, flex and point the toe
  30. Lying spinal twist
  31. Glute bridge
  32. Repeat #29 & 30 on other side of body
  33. Repeat #31
  34. On hands and knees, hands are rotated so fingers face out to sides, rock torso side to side; rotate hands again so fingers point to your knees, lean body back; flip hands so tops of hands are on mat and palms face upward, shift body back
  35. Kneel on mat and circle wrists
  36. Wide leg child’s pose

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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