Ashley Conrad's Clutch Life: Day 28

Welcome to the last day of Clutch Life!

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Today is the last day of the Clutch Life trainer—or is it? If you're enjoying yourself and seeing great results—which I know you are—why stop? There's a reason this trainer is called the Clutch Life 24/7 Trainer.

Start over again at Day 1, or just step back to Week 3 again if you prefer. Whatever you decide, be sure to keep the intensity high. Add rounds, reps, and work time, or decrease the amount of rest you take. Every week should be more difficult than the week before.

If you'd like to do something different, try another free trainer. No matter your choice, make sure you keep moving your body and making good nutritional choices. After all, fitness isn't a four-week mission; it's a lifelong journey!

Flexibility Workout Week 4
Watch the video - 21:10



Flexibility workout
Dynamic warm-up
1

Jog in place

30 seconds
Jog in place Jog in place

2

Jumping jacks

30 seconds
Jumping Jacks Jumping Jacks

3

Butt kick

30 seconds
Butt Kicks Butt Kicks

4
Fast kick with arm circles Fast kick with arm circles

5

High knee

30 seconds
High knee High knee

Note: Each exercise should be done with an intensity of 7/10.

Stretch series
1
Seated hamstring stretch Seated hamstring stretch

2

Quad stretch

30 seconds
Quad stretch Quad stretch

3

Sumo squat stretch

30 seconds
Sumo Squat Stretch Sumo Squat Stretch

4
Dynamic Chest Stretch Dynamic Chest Stretch

5

Shoulder stretch

30 seconds
Shoulder Stretch Shoulder Stretch

6

Triceps stretch

30 seconds
Triceps Stretch Triceps Stretch

7

Hip-flexor stretch

30 seconds
Hip-flexor stretch Hip-flexor stretch

8

Knee across body

30 seconds
Knee across body Knee across body

9
Seated Glute Stretch Seated Glute Stretch

Repeat each exercise twice before moving on to the next one.



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