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Stretching & Meditation
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Week 1 Intro - Upper Body
Day 1 - Neck / Practice
Day 2 - Back (Rhombs & Lats) / Practice
Day 3 - Belly (Abs & Obliques) / Practice
Day 4 - Upper Arms / Practice
Day 5 - Lower Arms & Hands / Practice
Day 6 - Stall Bars use - Upper Body / Practice
Day 7 - Complete Upper Body Stretch Sequence
Week 2 Intro - Lower Body
Day 8 - Feet & Ankles (Plantar Fascia) / Practice
Day 9 - Knees (Calves & Shins) / Practice
Day 10 - Hips (Warm-up & Mobilization) / Practice
Day 11 - Hips (Quads & Hamstrings) / Practice
Day 12 - Lower Back & Glutes / Practice
Day 13 - Stall Bars use - Lower Body / Practice
Day 14 - Complete Lower Body Stretch Sequence
Week 3 Intro - Meditation
Day 15 - Meditation Intro / Instruction & Principles
Day 16 - Body Scan Meditation
Day 17 - Focused Attention Meditation
Day 18 - Noting Meditation
Day 19 - Observation Meditation
Day 20 - Visualization Meditation
Day 21 - 45-minute Recharge Practice (Warm-up, Joint mobilization, Intention setting, Meditation)
STRETCHING & MEDITATION 21-DAY SPARK (WEEK 1)
Week 1 Intro - Upper Body
Preview
Day 1 - Neck / Practice
Day 2 - Back (Rhombs & Lats) / Practice
Day 3 - Belly (Abs & Obliques) / Practice
Day 4 - Upper Arms / Practice
Day 5 - Lower Arms & Hands / Practice
Day 6 - Stall Bars use - Upper Body / Practice
Day 7 - Complete Upper Body Stretch Sequence
STRETCHING & MEDITATION 21-DAY SPARK (WEEK 2)
Week 2 Intro - Lower Body
Preview
Day 8 - Feet & Ankles (Plantar Fascia) / Practice
Day 9 - Knees (Calves & Shins) / Practice
Day 10 - Hips (Warm-up & Mobilization) / Practice
Day 11 - Hips (Quads & Hamstrings) / Practice
Day 12 - Lower Back & Glutes / Practice
Day 13 - Stall Bars use - Lower Body / Practice
Day 14 - Complete Lower Body Stretch Sequence
STRETCHING & MEDITATION 21-DAY SPARK (WEEK 3)
Week 3 Intro - Meditation
Preview
Day 15 - Meditation Intro / Instruction & Principles
Day 16 - Body Scan Meditation
Day 17 - Focused Attention Meditation
Day 18 - Noting Meditation
Day 19 - Observation Meditation
Day 20 - Visualization Meditation
Day 21 - 45-minute Recharge Practice (Warm-up, Joint mobilization, Intention setting, Meditation)
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