Stretching

Nadia Shatila

Back
Hanging Bar Lat stretch - 2x30 seconds
Cable Row Loaded Stretch - 2x30 seconds

Chest/Shoulders
Machine Loaded Stretch - 2x30 seconds
Shoulder Dislocates - 2x10 reps

IT Band
Pigeon - 2x30 seconds

Groin
Seated Feet together - 2x30 seconds
Standing Splits - 2x30 seconds

Hip Flexor/Quad
Modified Lunge with back knee flexed - 2x30 seconds

Hamstring
BO soft knees - 2x30 seconds
Seated Straight Leg - 2x30 seconds

Calves
Seated Loaded Stretch - 2x30 seconds
Weird, I hadn't done this day longer than usual, before some of the stretches I barely felt in the muscles, today I felt it there big time despite not being sore.  I think that proves it was working before, and I need to stay on top of it.