9 Week Control Freak

Join Autumn each night to stretch the muscles you targeted earlier in the day and to prepare your mind and body for a more restful (and restorative) sleep. Tonight’s focus: back and biceps.

You’ll need a towel for tonight’s Controlled Stretch, so keep one handy as you ease tension and enhance mobility in your chest and triceps. Autumn ends the session with triangle breathing to help you calm your mind before bed.

Give your legs some TLC after today’s intense Tabata Cardio workout. Autumn guides you through the 4-7-8 breathing method to deepen your relaxation and enhance your recovery.

Autumn shows you how to use a Core Ball to stretch your neck, shoulders, and chest. You’ll also perform progressive muscle relaxation (PMR) to prepare your body for sleep.

Ease muscle tension from head-to-toe with this total-body stretch session that will help your body recover overnight.

Start taking control of tomorrow tonight with this quick stretch routine that targets your back and biceps before ending with some relaxing triangle breathing.

Autumn demonstrates how to use a wall to deepen the stretch in your chest, triceps, and legs. She also provides a powerful mantra to help prepare you for sleep—and tomorrow’s workout.

Progress through seven stretches to relax your entire body before ending with deep belly breathing to achieve a sense of calm and well-being.

Enhance your shoulder mobility and help your entire body recover with this comprehensive Controlled Stretch.

Follow Autumn’s lead in this total-body Controlled Stretch that starts with your calves and works its way up to your neck, hitting every major muscle group in between.

You’ll need a Core Ball for tonight’s Controlled Stretch, which will help you relax and unwind, as well as ease tension in your back and biceps.

Perform these six simple stretches to boost blood flow and enhance recovery in your chest and triceps.

Two minutes of 4-7-8 breathing set the stage for this relaxing, total-body stretch session that will help your body recover from today’s Tabata Cardio workout.

Autumn shows you how to stretch your shoulders to build mobility in these key upper-body joints.

Cap off phase one of 9 Week Control Freak with eight restorative stretches that will help set you up to crush phase two!