8 Minute Cool Down Exercises After Workout – Cool Down Stretch to Improve Flexibility Stretches

8 Minute Cool Down Exercises After Workout – Cool Down Stretch to Improve Flexibility Stretches


hey everyone it’s your personal trainer
coach Kozak and I’m Claudia and this is a 8 Minute Cool Down Exercises After Workout Cool Down Stretch to Improve Flexibility Stretches this
routine i s specifically designed to improve mobility throughout your entire
body let’s begin we’re going to start with a wall bent arm stretch so you need
to make your way on over to a wall with your elbow bent at a 90 degree angle go
and place your hand flat on that wall now as we bring ourselves closer to that
wall we’re going to feel a stretch in our shoulder and in our chest try your
best to go ahead and keep that elbow bent at a 90 the closer to you are to
the wall the more you’ll feel the stretch the further away the last little
stretch and if you need some more stretch you can do so by opening your
body up and turning away while holding this one and let’s just go ahead and
breathe four three two one zero excellent let’s go ahead and switch and
do the opposite side now again starting with that hand placed on the wall elbows
bent at a 90 degree angle and closer we get to that wall more of a stretch we
feel this one’s great for stretching out your chest as well as your shoulders the
muscles that get really tight when you’re hunched over four hours of the
day whether it’s driving on your cell phone at the computer whatever it may be
and let’s hold this one four three two one and zero
excellent go ahead and shake that one loose that was a good one to start with
we’re going to go to the ground for the next one we’re into a lying angel go
ahead and lie down on your back place your hands above your head elbows flat
down on the ground and I want you to drag those elbows and your hands
straight down in towards your body while keeping your arms flat on the ground
when you reach the furthest point go ahead and stretch them straight up
overhead and on this one we’re trying our best to keep
contact with the floor throughout the move full range of motion nice and
controlled other note on this one is I want you to try to go ahead and keep
your lower back flat on the ground you don’t want a big arch happening while
you’re doing this one which is I know hard to do so it doesn’t look like much
but it is a great one for overall shoulder mobility all those elbows in
towards your side and then stretch all the way overhead and as you’re going
through this one you’ll feel your range of motion and your mobility improve rep
by Rep a little bit looser every time and again trying your best to avoid
arching that lower back or allowing that lower back to come too high off the
ground let’s do this one four three two one and zero
excellent shaking it loose let’s go ahead and come up now we’re going to
come on to all fours next we’re going to perform a cat cow so on all on your
hands and on your knees let’s go ahead and make sure those hands are underneath
our chest at table top position here we’re going to bring our chin up at the
same time I want you to draw that belly down to the ground and bring your gluts
up to the sky and once you reach the top position let’s reverse it this time
I want you to bring that chin into your chest and at the same time I want you to
act like somebody’s have a string in the middle of it your back and they’re
pulling up on that middle of your back just feeling that back stretch as you
bring your chin into the chest and reverse it again this time that chin
goes up to the ceiling as you draw that belly button down to the floor and it’s
just one into the next nice and controlled on this one no rush breathe let’s stretch on both sides of
this one but we still really want to maintain a nice tight core as we’re
doing this cat cow movement so I just like to think of your pulling your belly
button into your spine as you’re performing all of these movements all
stays nice and tight and let’s do this one four three two one and zero
all right excellent okay coming up onto our knees now next we’re going to
stretch our hip flexors let’s come up onto one knee both knees are bent in a
90 degree angle first thing we’re going to do is we’re going to squeeze your
glutes in the back side both glutes go ahead and squeeze next we’re going to
squeeze your abs in the front now just doing that alone you probably already
feeling that stretch in your quad and your hip flexor if you’re not or if you
need more now go ahead and gently and slowly bring your hips forward not too
much not a lot of range of motion in this one and you feel that stretch up
and down your hip flexor and in your quad just be sure to keep your core abs
tight and your glutes tight throughout so just squeeze and breathe that’s it
let’s hit this one four three two one zero
good all right let’s do that opposite side now opposite side leg up again 90
degree angles looking nice and pretty that squeeze those glutes squeeze those
ABS and now the hips come forward excellent now you could you know if you
didn’t squeeze your glutes and you didn’t squeeze your abs you could easily
just go ahead and drop all the way forward we don’t want to do that keep
them squeezed and it’s really going to isolate that hip flexor and make that
hip flexor stretch excellent keep that good posture straight up and down four
three two one zero excellent all right stand down go sit
down on our back sides those legs out in front of you
I’m going to do a toe reach plus scarecrow the legs are out straight
trying our best to keep them flat down on the ground
we need you to reach towards those toes and then come up arms overhead into a
scarecrow pull back and down on those elbows so big stretching your posterior
chain up good posture head back hold out so one into the next between these two
movements of this little combo you’re really getting your entire posterior
chain nice and stretched out and again every time you do this one you feel that
mobility improving that range of motion improving your reach just a little bit
far further every time good let’s keep this one up five more seconds one the
next nice and controlled two one and zero nice thank you so much for working
out with us today if you like this workout you’ve been working out 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
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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 cozy and I’m Claudia and we will
see you at your next workout

25 Replies to “8 Minute Cool Down Exercises After Workout – Cool Down Stretch to Improve Flexibility Stretches”

  1. Hey hasfit,i know you PROBABLY wont care about this comment but i though if you could make a vid about loosing belly fat,a 15 min vid to loose belly fat would be really useful and i know you did 3/3 party for loosing belly fats but honestly few of em are hard and i'd love to see one for girls/boys i really like your vids and it makes me sad that ur not getting as many views/money as possible but tbh i like how you care about other people more than you care about money and for that you have my respect(even tho it doesnt mean anything lol).

  2. πŸ™ Please help us spread the word by telling your friends and family about us!
    πŸ‘ Don't forget to hit the LIKE button and SUBSCRIBE
    πŸ—“ Start a Free Fitness Calendar: πŸ’ͺ Foundation (beginner) – https://goo.gl/Ay3m3t πŸ’ͺ Motive: (intermediate thru advanced) – https://goo.gl/qH3aSF

  3. Hey KozakI have been doing the:7 Minute Flat Stomach Workout – HASfit Get A Flat Stomach Exercises – Flatter Stomach Work Out
    For 1 week. For week 2 i am planning to do that workout for 14mins.
    Will it work? Or I have to change to another workout? Which is 15mins

  4. Coach Kozak
    How can i workout body when i feasting in ramadhan ?
    We muslim feasting 1 full month we don't eat from 4.30 pm – 6.00 (indonesia)
    When i do workout i can't do anymore and i don't have motivation
    Do you have solution ?

  5. Thanks for the videos I have been following your classic and new programs for about 4 months and I have lost about 20- 30 pounds. This has really helped me begin to reach my goal. Keep up the good work. #Beastmode

  6. I have a badly torn right Rotator cuff, cracked in about 3 places… Your exercises have helped me tremendously! At one time I couldn't lift 4 lbs with my right arm, but when I started your exercises, I fought through the pain and discomfort and gained more strength and mobility in my arm, and have lost over 40 lbs. since January! I really thought, with my messed up Rotator cuff and knees, (I'm 66 and was almost 290 lbs.) that I could never exercise again, but you've shown me I don't need to fear working out ever again! I'm so grateful, that I joined the HASfit Team and became a Patron, so thank you so much for caring enough to devote your time and effort to us! May you continue to be blessed and be a blessing!

  7. this was greaaat.
    i am used to working out with Fitness Blender, but HAS Fit is a new diamond i've found <3
    so happy to be working out with you guys, keep up the amaing work. x

  8. Great stretches! Love the floor angels and the hip flexor stretch (that was a new one for me). Did this following one of the back muscle building videos. Thank you for all these great routines.

  9. I have completed this and 2 other videos on here this evening!!!! Everytime or day I do something new whether it's a new video like this, next exercise, new workout, etc. Just anything new, I had a great day. And damn today was a great day! Thank you 2 so much for making this video and every other video you make!!!! πŸ‘ŒπŸ‘πŸ’ͺπŸ‘πŸ’ͺ

  10. I really like your stretch routines. I would love to see more options for stretch and recovery videos. Thanks guys!

  11. I have learned something about the hip flexor stretch. You don't really know how to squeeze your glutes and your abs to perform that properly until you have some muscle tone. And even then, it kinda feels uncomfortable on my knees. Is there another stretch for the hip flexors we can do?

  12. LOVE THIS!!! great after workout overall stretch and cool down! These two are the BEST! I've done so much research trying to find online workouts that are effective and in my experience these has been the BEST!!!!

  13. Please could we have a reminder of not only which muscles we are working but where they are?? Love exercising with you guys. Thanks

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