FitRoxAI.com — Stretching 30
30 min, All levels, ≈80–120 kcal
You need: Mat and a wall
Led by: Kai Morgan × ECHO

1. Breath and neck — 3 min (Slow, breathe deep)
   • Box breathing — 1 min
   • Neck and shoulder release — 2 min
2. Spine — 5 min (Slow, breathe deep)
   • Cat–cow — 2 min
   • Thread the needle — 1 min/side
   • Child’s pose — 1 min
3. Hips — 8 min (Hold each side)
   • Low lunge — 1 min/side
   • Pigeon stretch — 90 s/side
   • Butterfly — 2 min
   • Happy baby — 1 min
4. Hamstrings and calves — 6 min (Slow, breathe deep)
   • Standing forward fold — 2 min
   • Seated single-leg stretch — 1 min/side
   • Down dog calf pedal — 2 min
5. Shoulders and chest — 5 min (Slow, breathe deep)
   • Shoulder rolls — 1 min
   • Chest opener — 1 min
   • Cross-body shoulder stretch — 30 s/side
   • Triceps stretch — 30 s/side
   • Eagle arms — 1 min
6. Relax — 3 min (Slow, breathe deep)
   • Supine twist — 1 min/side
   • Legs up the wall — 1 min

Fuel for this class
Before: Nothing special: a glass of water.
After: Herbal tea. In the evening, a light dinner with protein.

Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.

https://www.fitroxai.com/?p=class&c=stretch&lang=en