Full Body 10 Minute Static Stretching Cool Down for Intense Workouts
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- เผยแพร่เมื่อ 25 ส.ค. 2024
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Official Anabolic Aliens video of the Full Body 10 Minute Static Stretching Cool Down for Intense Workouts.
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This is a fully body static stretching cool down to loosen and relax the muscles for after your intense workouts. Cooling down properly is essential for not just injury prevention, but also better recovery and overall better results. Use this 10 minute routine to end your workouts the right way!
Seal - 0:27
Child's Pose - 0:47
Right Hip Stretch (Leg Down) - 1:07
Right Hip Stretch (Leg Up) - 1:17
Left Hip Stretch (Leg Down) - 1:27
Left Hip Stretch (Leg Up) - 1:37
Right Deep Lunge - 1:47
Left Deep Lunge - 2:07
Butterfly - 2:27
Right Lying Knee Tuck - 2:47
Leg Lying Knee Tuck - 3:07
Right Lying Leg Over - 3:27
Left Lying Leg Over - 3:47
Seated Legs Apart Middle Reach - 4:07
Lying Right Side Quad Stretch - 4:22
Lying Left Side Quad Stretch - 4:42
Seated Right Knee Over Tuck - 5:02
Seated Right Knee Over Twist - 5:12
Seated Left Knee Over Tuck - 5:22
Seated Left Knee Over Twist - 5:32
Right Angled Calf Stretch - 5:42
Left Angled Calf Stretch - 6:02
Standing Legs Apart Right Reach - 6:22
Standing Legs Apart Left Reach - 6:42
Feet Together Reach Pull - 7:02
Standing Right Quad Stretch - 7:17
Standing Left Quad Stretch - 7:32
Left Arm Over - 7:47
Right Arm Over - 8:07
Right Arm Behind - 8:27
Left Arm Behind - 8:47
Right Lat Stretch - 9:07
Left Lat Stretch - 9:27
Arm Front Push - 9:47
Arms Behind Butt Push - 10:07
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Can i do before sleep???
Is this mandatory after workouts?
@@thebrainhacker4486 Yes
I think there are several guys more "ripped" than him, with more production and stuff, but this guy is genuinely nice, he is like a really kind and good dude, great work for you and your team, man. Thanks for sharing your knowledge.
I trust him more than the other guys cuz his gains are natty that’s why he doesn’t look “ ripped “
Can you define ripped nerd?
Lmao. the word nerd as an insult needs to come back, people don't say it anymore.
Those other guys don’t care like this man does.
That's true BRO
Use this routine to cool you down after your intense workouts! Static stretching after exercise is proven to speed up recovery time and decrease DOMS!
Anabolic Aliens I feel a bit dumb for asking but what is a DOM?
I'm not familiar with bodybuilding terms.
don't feel dumb! it means delayed onset muscle soreness
i meant that in terms of speeding it up! but you're right, sounded a bit confusing so I just changed it! :)
I can see why that is confusing haha! Hope they got it!
i do it everytime too (after weights) Feels gooood!
I've been doing this stretch for 3 years now, on and off. I feel like many of my flexibility and joint issues were solved cause of this. You're awesome for helping people out who can't afford to pay and learn such things, and I wish you further success. Also, if possible, maybe relook this video and with your knowledge, update this one? Thanks again!
@Vegan Higler lol they’re not sayin it’s trash…just to make an updated one if needed
Solid stretching routine. Many people forget how important flexibility is, which is exactly why I try to hit a yoga class on a weekly basis
Couldn't agree more man! So important!
Best workout channel on TH-cam by far
never gonna stop releasing vids for you guys!!
Anabolic Aliens keep it up!
Thanks Ryan!
Agreed
Athlean X is pretty good too
Another amazing routine, you seriously cover everything and no one does it better than you!
Thank you so much Barry!
Still using this video nearly 4 years later, still a life saver 🙌
Not enough people do this and they seriously should. I hope they do now that you said it Mike! thank you for the routine!
Stretching is really important Billy!
Constantly getting injured before i realised the importance of warm up and down. Your videos are the best ive found 👍
Bro, I’ve had this video saved for like 5 years now since high school and I’ve always come back to it because it’s such a solid routine! Thanks a lot bro
I didn’t know popularmmos had a workout channel great stuff!
Best workout channel ever
thank you !!
There are tonnes of fitness channels on YT but this one is the most down-to-Earth. No bullshit, just a top bloke who cares for the health of others without wanting the attention. Love your vids Mike.
Thank you for this video, I'm always soar after these work outs.
That is great Jason, keep working hard!
This has become my go to stretching routine, really love the format and your commentary! Plus it feels like it gets every bit of my body, great stuff.
Love this! I do F45, HIIT, Zumba, Pilates...this is THE best cool down out there on TH-cam and it covers everything! I do it after every workout. Thanks for putting this together!!
Awesome video,Keep it up!
Thank you!!
Dude.. I just want to say real quick, I've tried countless warm up and cool down routines. Some were too long, some were not enough, and I ALWAYS ended up injured from my routines after a month of consistency. Nothing ever made me feel good, I checked my form and worked on that as much as possible but ultimately ended up quitting and dropping a lot of muscle mass and never looking back.. recently I just got back into weight lifting . And bro, your warm up routine and cool down, is hands down THE best I have ever tried. I feel physically amazing and have been pairing it with my routine. THANK YOU! for creating this awesome channel. 👏💪
Wow! The best after workout stretch! Thank you 💪🏼🦵🏼🔥
Nothing but amazing
great job mike
Just gotta let u know this stretch has helped me so much man...took away the post onset muscle soreness almost completely for me. Thank you
Just came in from a long walk - did this and feel great! Thanks Mike!
Awesome Kikka! Glad you enjoyed it!
I watch this vid and do the stretches after every workout, even after all this time I still like watching the vid cause he has such a calming and nice demeanour. Much love and thanks for the years of cool down stretching!
Just wanted to say thank you ,I use this video every night after my soccer match it really helps me recover fast for the next game.
THANK YOU!
Right as you said (and it's done.)My timer went off.I'm feeling better now after doing the stretches.I like how you explain then get straight to the point.
I've also been using this Cool-down since 2020❤️. & I've tweaked it a bit & added other variations over time.
Since 2021 for me I always come back to it lol
Thank you.
Thank you so very much for providing this video to the public; I use this cooldown almost every time after my lifting routine. Not many good ones out there, this is one of them! Thanks!
Incredible static stretching routine! Thank you so much for the awesome stretching session!
I just love this dude. Not only he shows what to do, but motivates throughout the entire time. Genuinely nice bloke. Ever since march I'm doing the warm up and the stretch to his videos.
Mate, if you're reading comments, I just want to say thank you!
Great static stretches thank you I keep coming back to this video for tips on static stretches after my workout
Awesome stretching routine. One of the best I have come across. Only thing that would make it better is longer holds for each stretch. Maybe a 15minute version of this.
Hey, just want to say thanks! I use your static/dynamic stretch routine before/after every workout. Great job!
Be careful not to do this before! Static stretches are harmful before your training, it will hurt your muscles on the long run. Prefer dynamic stretches to warm up your muscles.
I hope you see this, and wish you good luck for your training !
Great warm up and cool down. Thank you.
This video and music is so calming after a workout... feels like mediation
tnks brother... very informative and easily understandable... u a ma gym master bro🙏
Haha! Thank you very much!
This is the best workout ebook I think on Unflexal
Been my go to cool down for years now. Thank you!
awesome just.....your teaching techniques...
Thank you Tapan!
I swear this is the best cool down ever!!
God bless I been doing this for about 4 years now I love it thank you very much keep up the good work 👏 🙌 👍 🙏
I from Vietnam
Thanks so much!
Your video help me relax after workout that help recovery well👆🏿❤️
i’ve been using this for three years feels so good after a workout and especially the days when i’m feeling the DOMS kick in 😅
I follow this video routine a lot thanks bro. Been doing it for over 2 years
I’ve been doing this for a week now and oh my gosh, the sore after a intense workout is hardly anything the day after! Thank you so much for the stretching routine! I love it!
When you get the most intense guy to do the most relaxing thing.
Best warmup/cooldown I’ve found. Thanks!
been following along for 2-3 weeks now after every workout (also the dynamic 5 min vid), gotta say flexibility has improved I wasn't able to lie down on that quad stretch but today it finally happened, also I can almost hug my knees completely on the toe reach pull. this video is awesome man!
You re the best work out channel 👌👊💪
This has helped me out so far.
Just wanna say thank you for this video. I watch this video every Saturday after work. Thanks brotha.
I've gotta be at +100 views easily lol.
Needed this after an hour workout!! Thank you so much!!!
Damn i would always see old ladies streching videos but this man, is by far the best
I completed a 30-minute body weight cardio session and I needed a cool down session. This 10-minute cool down is what my body yearned for, and the stretches were on point. Thanks for another great video, Mike; you're the best!
I know this was posted almost 5 years ago but I'm so glad I found it!! I was struggling a lot with achy legs after focusing on thighs and abs and I knew I needed a better cool down routine. I was so uncomfortable yesterday and this morning but after this cool down the ache has gone down from about 80% to maybe only 5%, thanks so much for this!!
Just watched the dynamic warmup before my workout, did this afterwards... i can literally feel the difference in my muscles, same workout, plus the qarmup and cooldown... thank you.. this is really a good quality channel about getting to the point and i love the simplicity
Still use this cool down to this day. Thanks chad very cool.
The best cooling down workout ever....I've been doing this for a month now …I really feel relaxed after doing it ..
Thank u man 👨 this felt great 👍
You should do a video on neck stretches to educate people on how to loosen up the trapezius muscles.
I got bored of your after workout stretching and then i tried 2-3 new workouts ultimately I realised yours was still the best. Thank you so much
Good videos. I've been getting more serious about lifting recently and noticed most only talk about their lifts. They never explain their warmup or cooldown stretches. So thank you for these videos, it's a big help.
Thank you so much!! I love this and been doing this for 4 years
I've been doing his 5 min full body warmup for about a month now and have seen so much improvement in overall mobility which has helped my workout form, why is it that only now, today, that I realized I should probably be cooling down, too? Needless to say I just did this after a morning of cardio/HIIT, and I am ready to fall asleep with how zen my whole body feels.
Actually doing this before a workout is scientifically proven to have a negative and bad effect on your workouts, check out a video by Chris Heria called "Dont do this before your workouts"
(and at 03:03 he shows what you SHOULD do instead, before a workout)
I tried linking the video in a comment I made before but I beieve it got deleted because of the link and flagged as spam
@@Ocer. I think you might have misunderstood me, (to be fair I could have worded my og comment way better, haha!) I don't do this, as in, static stretches before my workouts. Rather, what I meant was I have been following his other video, a 5min dynamic warmup for months, but never took the time to ever incorporate cooldowns/stretching and mobility into my life!
You're absolutely right by all means, though!
Thank you sir.
glad you like it!
I've been doing this at the end pf my workouts lately, and it's been helping so much. I go from heart beating out of my chest to calm and pretty loose again. Thanks for sharing this.
Thank you Mike!
Great video...👍
Thank you sir!
Best post workout stretch I have ever found. You're are a great motivator in your vids. Just found you today and sub'ed, ran through your Chest, Tri and Shoulder 5 min dumbbell workouts, you killed me. This stretch is just what my body has been crying out for. Thanks again. Now to go die in a corner :-0
I would love to see a vid with your take on fixing an anterior pelvic tilt. I have had a desk job for so long and did not do enough to stay in shape. I recently moved to a standing desk but the damage is done. I have a pretty bad tilt. My hamms and calves are so over stretched it is hard to me to get ahead of it and draw them back.
Ik this was 4 years ago but just wanted to say thanks cause this actually did make my body feel less stiff
This video covers a lot of very good stretches, hower I am surprised that he only held them for 10/20 seconds. I normally hold a stretch for a minute or more.
Thanks bro I really needed this stretch...fuck I feel good now
I’ve done this cool down after every work out for years, even if it’s just a walk. Thought I’d finally leave a comment haha, thank you!
I use this routine every night before bed thank you so much i appreciate it helps keep me more flexible
Me lucky and rahul enjoyed this session, thank u so so much
Ive recently switched to a full body routine so i cant wait to try this out.
Nice. Please exhale more time while you're stretching. A prolonged exhalation allows more muscle relaxation. ;) Thank for this video.
Definitely could use some work on breathing for myself!!
I just want to thank you, these stretches and others you have posted have been really helping me !
My go to stretch routine. No pains after intense workouts 🙌 Thank you
I love the music in the back!!! Sounds like some pop ambient
Great stretches!! 🔥👍💪
glad you like them Eli!
Excellent video!
can you do a full abs workout video pls? love your vids bud
Thanks for the videos man! I just got back into working out and I do your before workout warmup and your after workout stretching. It helps a lot and easy to follow. I just follow along and it works out great. Keep up the good work man!
Thank you for the stretching video! I've been doing it ever since I discovered it after gym, jog and basketball session.
Very helpful, thank you.
Thank you so much for the amazing stretching routine. I do it everyday after workout and before workout I follow your dynamic stretching.
you’re the goat man. seriously
This is one of the best cool downs I've ever come across. Glad I found it. Thanks!
what a wonderful guidance i watch it everyday and do everyday😍😍❣
Loved this post-workout static stretching; best I’ve found so far.
I do this stretching everyday post any workout that i do, this has really helped me relax and cool down. Thank you very much for this video👍
God bless this channel. I really needed this full body stretch. 😩🙏
Best stretches ever!
Finally got a chance to check this one out and we will be adding it to our weekend stretching routine! Thanks! We love this channel!
I just came across your videos by searching for a quick warm up full body video and yours was the first one I actually liked and followed along to..It really is a good idea to warm up your body first something that most people ( including myself ) don't always do but should.I will be making it my go to warm up workout..I also like this video for cool down workouts so I will try this too..Thanks so much..
I truly appreciate your static stretch video and your dynamic warm up video; I follow both every time I train. Thank you for sharing your content, knowledge & time with us all :)
I wouldn't think of lifting without this warm up and cool down. Thank you so much!!!
Don't do these before your training!! it will hurt your muscles, prefer dynamic stretches and keep the statics for when you're done
This was very helpful since we dont have school because of the virus it helps after my workouts
Thankyou sir