The Physique 57 Solution (52 page)

As you reach the end of your workout, reconnect with your inner dancer. Flow through these stretches with the grace and ease of a ballerina.

Sit tall on the floor with your legs straight, separating your thighs into a wide V.

Keep your spine long as you reach your left arm over your head to bend and stretch over your right leg. Try to keep your hips even and the backs of the legs pressing down into the floor. Your chest stays facing forward, and the right arm rests on the floor in front of you.

Now switch sides and reach your right arm over your head to stretch over your left leg.

Then walk both arms out in front of you and bend forward at the waist to stretch through the center.

Play with pointing and flexing your feet to see where you get the maximum stretch.

Lift your heart up and fold from deep in your hips to melt forward over your legs. Take an extra moment here to acknowledge your accomplishments!

Sit tall on the floor with your legs together. They should be extended straight in front of you with your feet pointed.

Lengthen your spine as you reach both of your arms up to the ceiling.

Now keep the length in your spine as you fold your torso forward as far as possible, leading with your chest.

When you reach your edge, hold on to your feet or ankles for a breath as you stretch and extend your hamstrings and lower back. Then relax and lift back up.

PART THREE

NOW THAT YOU’VE LEARNED AND PRACTICED THE
moves, it’s time to put them together. This section of the book presents the two workouts that are the heart of
The Physique 57 Solution
. Over the next two weeks, you’ll be alternating between Classic Workout A (
chapter 9
) and Classic Workout B (
chapter 10
) for a total of at least five workouts a week. We’ve designed the workouts so that they can be performed anytime, anywhere, using only our few standard props and this book. For each workout, we list the moves in their proper order, along with the required number of reps. Just grab your chair and your free weights, cue up your favorite playlist, take a few deep breaths, and you’re ready to go!