9 Week Control Freak

Optimize your recovery from today’s intense Tabata Cardio workout with this comprehensive stretch and relaxation routine.

Triangle breathing, deep stretching, and progressive muscle relaxation will help ease tension throughout your body as you prepare your body for sleep.

Tonight you’ll perform a series of targeted wall stretches designed specifically to help your body recover from (and adapt to) today’s workout.

The best way to recover from a Total Body Tone workout is with a total-body controlled stretch. Follow Autumn’s lead as she helps you reduce tension and boost blood flow from head to toe.

Grab your Core Ball for this floor-based routine that will help you relax and unwind as you stretch out your chest and back.

A combination of meditative breathing and deep, restorative stretches will help you optimize your results from Autumn’s muscle-burning Tabata Cardio workout.

Today’s workout might have targeted your shoulders, but if your legs are still shaking from all of those sumo squat jumps, you’re in luck—Autumn takes tonight’s Controlled Stretch to the wall to give your lower body some TLC.

This series of gentle stretches will relax your entire body and calm your mind in less than 10 minutes as you wind down from your day.

Take a moment to check in with yourself as you stretch your entire body. Are you eating as healthfully as possible? Drinking enough water? Getting enough sleep? Identify areas for improvement and start focusing on them tomorrow.

Improve your mobility and flexibility as you think back on your week and prepare to crush the final one in phase two.

This soothing stretch session focuses on your legs to enhance your recovery from Tabata Cardio. Two minutes of 4-7-8 breathing at the end will also help calm your mind.

Tonight’s Controlled Stretch will target your shoulders, utilizing a wall to achieve a deep stretch for maximum results.

Ease tension in your back and arms with seven relaxing stretches that incorporate the Core Ball.

Help optimize your recovery from today’s Total Body Tone workout with this total-body Controlled Stretch, which gives your legs some extra love.

Perform this floor-based routine to stretch out your back and shoulders and reduce tightness all over