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10 Minutes Stretching Routine
by Sberla996
3926 athletes joined
4.4
(5 ratings)
Program Description
Listen, you are way too damn young and sexy to be feeling this tight and achy all the time. So here's a 10 minute stretching routine to help you fix that. We are going to purposely target all the major muscle groups of the hip and back in this routine. We only need 6 stretches to address all those major groups. Do this routine at the start or end of your workout. Do 3 sets of each exercise 3 times a week for maximum results.
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Athletics
Equipment
At Home
Program Length
12 weeks
Time Per Workout
10 minutes
Created
Jan 14, 2024 11:31
Last Edited
Jun 17, 2024 06:34
down_app
Week 1
1 / 12 Weeks
Day 1
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 2
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 3
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 1
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 2
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 3
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 1
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 2
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 3
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 1
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 2
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 3
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 1
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 2
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 3
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 1
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 2
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 3
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 1
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 2
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 3
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 1
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 2
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 3
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 1
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 2
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 3
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 1
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 2
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 3
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 1
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 2
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 3
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 1
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 2
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
Day 3
1
Figure 4 Stretch
1 Set
120 secs
2
90/90 Hip Stretch
1 Set
120 secs
3
Couch Stretch
1 Set
120 secs
4
Half Kneeling Abductor Stretch
1 Set
120 secs
5
Thread The Needle
1 Set
120 secs
6
Elevated Lat Stretch
1 Set
60 secs
What People Are Saying(5 ratings)
Only ratings with written feedback are displayed here.
4.40/ 5
Hu HuAge 4, Man
a month ago
0 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Significant modifications
Very good program
Ricky_Rana_824484Age 26, Man
4 months ago
0 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
Compilation of every static stretching after workout.