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Intermediate 10K
Day 029 - New Stretches
15-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes. Level 1 intensity = 60-70% of your max. heart rate. PRINT THIS WORKOUT FOR FUTURE REFERENCE. 
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TODAY, DO 15-MINUTES OF STRENGTH (ST) TRAINING, FOLLOWED BY 15 MINUTES OF STRETCHING. Add 2 new stretches to your routine, hip flexor and hip abductor, holding each stretch at least 30 seconds. Use your stretching time to practice paying attention to what you are doing. Don't think about other things while you stretch, focus on how you feel, your breathing, relaxing into each stretch. As your focus improves you can begin to pay better attention while you are doing your other activities, the result being better workouts. Hip Flexor: Kneel on one knee with the other leg placed in front of you with your foot flat on the floor and your thigh parallel to the floor. Move the other knee so that it is behind your hips. Keeping your upper body upright, place your hands on your hips and push the trailing leg toward the floor. Hip Abductor: Sit on the floor, legs extended out in front of you, cross your L foot over your R and place your L foot flat on the floor with the L heel at about the R knee. Reach over your L leg with your R arm and place your R elbow on the outside of your L knee. Exhale and look over your L shoulder while turning your trunk and pushing back on your knee with your R. elbow.
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