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Weekly Beginner Stretch Routine

The document outlines a beginner stretch routine to be performed Monday through Friday after lifting sessions or in the evening. Each stretch should be held for 20–30 seconds with a focus on deep breathing and avoiding pain. The routine includes specific stretches for different muscle groups each day, targeting back, chest, legs, upper body, and arms.

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3 views2 pages

Weekly Beginner Stretch Routine

The document outlines a beginner stretch routine to be performed Monday through Friday after lifting sessions or in the evening. Each stretch should be held for 20–30 seconds with a focus on deep breathing and avoiding pain. The routine includes specific stretches for different muscle groups each day, targeting back, chest, legs, upper body, and arms.

Uploaded by

9dm7rjmgpx
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Beginner Stretch Routine (Mon–Fri)

Perform after your lifting session or in the evening. Hold each stretch 20–30 seconds (1–2 rounds).
Breathe deeply and avoid pain.

Monday – Pull (Back/Biceps)


• Overhead Lat Stretch – 30s/side
• Cross-Body Shoulder Stretch – 30s/side
• Chest-Opening Doorway Stretch – 30s
• Forearm Flexor Stretch – 30s/side
• Seated Spinal Twist – 30s/side

Tuesday – Push (Chest/Shoulders/Triceps)


• Doorway Pec Stretch – 30s/side
• Overhead Triceps Stretch – 30s/side
• Child’s Pose w/ Side Reach – 30s
• Neck Side Stretch – 20s/side

Wednesday – Legs
• Standing Quad Stretch – 30s/side
• Seated Hamstring Stretch – 30s/side
• Figure-4 Glute Stretch – 30s/side
• Hip Flexor Lunge Stretch – 30s/side
• Calf Stretch (Wall) – 30s/side

Thursday – Upper Mix


• Cat-Cow (Dynamic) – 6–8 reps
• Thread-the-Needle Stretch – 30s/side
• Side-Lying Chest Opener – 30s/side
• Standing Lat/Oblique Stretch – 30s/side
• Wrist Extensor Stretch – 20s/side

Friday – Arms & Shoulders


• Sleeper Stretch – 30s/side
• Biceps Wall Stretch – 30s/side
• Overhead Triceps Stretch – 30s/side
• Upper Trap Stretch – 20s/side
• Child’s Pose – 30s

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