Bodyweight Burn Exercise Manual

Bodyweight Burn Exercise Manual by Ryan Murdock and Adam Steer The information presented in this work is by no way intended as medical advice, or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program, as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program, you recognize that despite all precautions on the part of Shapeshifter Media Inc., there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Shapeshifter Media Inc. and its representatives, or its affiliates as a result of any further physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. Important: If you have access to a printer, please PRINT this report (as you have our full permission). You’ll get a lot more out of it. Unauthorized downloading, retransmission, redistribution, or republication for any purpose is strictly prohibited without the written permission of Shapeshifter Media Inc. Copyright © 2012 Shapeshifter Media Inc. All rights reserved.

Table of Contents Welcometo your Bodyweight Burn Exercise Manual!........................................................v Warm Up Movements............................................................1 Back Bend................................................................................................................1 Doorway Squat...................................................................................................... 2 Floating Elbow Circles.......................................................................................... 3 Invisible Rope Jump..............................................................................................5 Overhead Egg Beater...........................................................................................6 Robot Chop............................................................................................................. 7 Running on the Spot.............................................................................................8 Shoulder Breather.................................................................................................9 Side Shift Lunges................................................................................................. 10

Main Program Exercises.....................................................11 Bands Reverse Fly ............................................................................................... 11 Bands Row............................................................................................................ 12 Bent Over Triceps Kickback...............................................................................13 Bodyweight Squat............................................................................................... 14 Breaker................................................................................................................... 15 Burpee.................................................................................................................... 16 Climber................................................................................................................... 18 Front Lunge Alternating.................................................................................... 19 Isometric Shoulder Spread...............................................................................20 Jump Lunge.......................................................................................................... 21 Lying Leg Raise....................................................................................................22 Plank.......................................................................................................................24 Push Up..................................................................................................................25

Table of Contents Push Up Hold.......................................................................................................26 Quad Press............................................................................................................27 Rear Lunge Alternating......................................................................................28 Rocca......................................................................................................................29 Rotating Plank......................................................................................................30 Scoop Curl..............................................................................................................31 Screw Press...........................................................................................................32 Shinbox (left/right)...............................................................................................33 Shoulder Bridge...................................................................................................33 Shoulder Roll.........................................................................................................34 Single Bound Squat Alternating......................................................................35 Sprinter Burpees..................................................................................................36 Squat Jump...........................................................................................................37 Tuck Jump.............................................................................................................38 V-Up........................................................................................................................39 Wall Squat..............................................................................................................40

Cool Down Movements.....................................................41 Clasped Hand Forward Fold............................................................................ 41 Hurdler Side Bend...............................................................................................42 Lunge......................................................................................................................43 Piriformis Stretch.................................................................................................44 Rabbit......................................................................................................................45 Reaching Table.....................................................................................................46 Seal Stretch...........................................................................................................47 Shoulder Stretch on Ball....................................................................................48 Wall Chest Stretch...............................................................................................49

Welcome to your Bodyweight Burn Exercise Manual! These are the tools that—together with the BWB Carb-Synch Diet— will melt unwanted fat from your frame and completely transform your physique. The following photos are a reminder of the directions presented in the detailed instructional videos. Study the videos carefully before you begin your Bodyweight Burn program.

v Adam Steer & Ryan Murdock

Warm Up Movements Back Bend Stand with feet slightly wider than shoulder width apart. Tighten your thighs and glutes, and imagine pushing your knees out to the sides. Bend forward from the waist as far as you can comfortably go. Arms are relaxed. Exhale to activate your core, and then slowly reverse the motion to bend backwards. Alternate bending front and back as you gradually mobilize that range of motion.

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Warm Up Movements

Doorway Squat Stand in a doorway and hold the door jamb with both hands. You could also hold a door by grasping the knobs on each side, or use a rope or some other support. Squat down and back, keeping your shins perpendicular and your spine straight, and go as low as you can. Press back up from your heels. This should feel relaxing and you should feel your lower back and hips loosening up at the bottom of the movement.

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Warm Up Movements

Floating Elbow Circles Hold your arm straight out in front with your thumb facing the sky. Rotate your elbow up and over as you reach forward with your shoulder. The key to this movement is to understand that the point of rotation is in the middle of your forearm (rather than your elbow). Repeat in the opposite direction, and then change arms.

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Warm Up Movements

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Warm Up Movements

Invisible Rope Jump Hop on the spot as though you were jumping rope. The goal is to warm up your muscles and gradually elevate your heart rate. Keep a steady pace and rotate your arms. You can also use a jump rope for this warm up exercise.

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Warm Up Movements

Overhead Egg Beater Lift both arms straight over your head. Keep your elbows locked and shoulder blades pulled down away from your ears. Cross your wrists over each other and then circle both arms forward, out to the side, to the back, and then in so that your wrists cross again. Gradually increase your range of motion as your shoulders warm up. Then reverse the motion and circle to the back.

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Warm Up Movements

Robot Chop Begin standing with your hands at your sides and arms straight. Move the left arm back while bringing the right arm forward and up as far as you comfortably can. Then reverse the motion so your right arm is back while the left is up. Alternate arms while keeping the elbows locked and shoulders pulled down away from your ears throughout.

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Warm Up Movements

Running on the Spot Run on the spot to warm up your muscles and gradually increase your heart rate. Gradually increase the pace. You can alternate gentle running with driving your knees up to your palms.

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Warm Up Movements

Shoulder Breather Hold your arms in front, with elbows bent. Shrug your shoulders up towards your ears, roll them down in front, then up around the back, making a full circle. Start to increase the speed and range of your circles. Allow the breath to push out at the bottom of the circle, and allow the inhale to happen as the shoulders shrug up at the top of the motion. Repeat in the opposite direction.

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Warm Up Movements

Side Shift Lunges Begin standing straight with feet slightly wider than shoulder width. Lunge to one side while keeping your spine straight and allowing the knee to track over your toes. Alternate the movement from side to side. This is a warm up exercise, so you don’t need to go very deep with the lunge. Warm your legs up gradually and keep a steady pace.

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Main Program Exercises Bands Reverse Fly The resistance bands are fixed to an anchor point straight out in front of you, at about the level of your navel when standing. Begin with arms straight out in front, elbows slightly bent and shoulders pulled down away from your ears. Back up until you feel some resistance in the bands. Move both arms out to your sides, keeping them at about chest height, and pinch your shoulder blades together as you reach the end of the motion. Return to the front under control, stopping just outside shoulder width to maintain tension on the bands. Repeat.

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Main Program Exercises

Bands Row Begin with your resistance bands fixed to a low anchor point. Use two bands. The level of resistance should allow you to continue for the entire time duration, but it should be challenging. Begin with your arms straight out in front, with lats relaxed, chest up and shoulders pulled down away from your ears. Pull your arms in to your sides and pinch your shoulder blades together as you reach the end of the motion. The motion begins with the back, and the elbows follow. Return to the front under control and repeat.

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Main Program Exercises

Bent Over Triceps Kickback Begin with your resistance bands fixed to an anchor point straight out in front of you, at about the level of your navel when standing. Use two bands. The level of resistance should allow you to continue for the entire time duration, but it should be challenging. Squat slightly and bend from the waist, keeping a flat back and long spine. Bring your elbows back to your rib cage, with your upper arms in line with your back. Exhale and press back with the bands to bring your arms to full extension and elbow lock while keeping your upper arms pressed to your ribs.

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Main Program Exercises

Bodyweight Squat Stand tall with mid-foot balance, stretching your crown towards the sky. Create a small arch in your low back by tilting your pelvis as if you were trying to roll your butt slightly towards the back of your head. Drive your butt back and begin to lower yourself as though sitting on an imaginary chair. Reach your hands forward to counter balance. Maintain a long spine and a slight arch in your lower back. Stop your descent when you begin to lose that arch. Drive your hips forward and up by driving off heels to mid-foot. Spine is long and glutes are tight throughout. Do not pause at the top to rest on structure. Go immediately into the next squat, and execute your reps as quickly as you can while maintaining good form.

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Main Program Exercises

Breaker Begin in push up position, with your weight on your toes, your chin tucked, and glutes clenched. Keep your shoulders pulled down away from your ears, and maintain a straight line from crown to heels. Next, lift one foot off the ground and drive the leg across your body, bringing the foot as high toward the opposite hand as possible. Switch legs by hopping and driving the extended leg across your body to the other side, while the original crossed leg shoots back down to push up position. Repeat this movement, changing legs from side to side for the duration of the round. One right and one left equals one rep. To reduce the difficulty, instead of hopping simply bring the leg back to the starting position and then repeat the sequence with the other leg.

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Main Program Exercises

Burpee Begin standing with feet shoulder width apart. Squat by hinging at the hips as you sit back in an imaginary chair. Your back is flat, shins perpendicular to the floor, and shoulders pulled down away from your ears. Squat all the way down, then tilt forward to bring your hands into contact with the floor. Shoot both legs back into push up position, and then pull them back in with a hop. Drive through mid foot to return to standing. You can perform a jump at the top of the squat by driving your hips forward and your hands down and back. Go immediately into the next rep when your feet touch down.

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Main Program Exercises

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Main Program Exercises

Climber Begin in a relaxed lunge position, one leg up and one leg extended with the weight on your toes. Place your hands on the floor on either side of the raised leg for balance. Maintain good spinal alignment throughout. Allow your descending bodyweight to load the tendons and ligaments of your legs. Take advantage of the “rebound effect” at the bottom of the movement to allow the natural elasticity of your connective tissues to spring you back up, but don’t let your hips bounce excessively. As you hit that “weightless” point at the top of the rebound, switch legs by quickly pulling in the extended leg while extending the tucked leg. Your balance is held over your hands, and the knee drives straight up the middle, not to the outside of your elbow. Allow the descent to load your legs for the next switch.

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Main Program Exercises

Front Lunge Alternating Stand tall with your feet shoulder width apart, and “on rails”— pointed straight ahead rather than splayed out. Hands are up and shoulders pulled down. Exhale as you step forward with one leg. Squat on that forward leg until your thigh is parallel to the ground. Shin and back remain perpendicular, and hips in one line. Drive off the heel of your front foot to return to a neutral standing position. Repeat, changing legs each time.

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Main Program Exercises

Isometric Shoulder Spread Begin sitting on a physio ball, stool or chair. Place your hands between your thighs, with elbows straight. Stretch your spine long, pull your shoulder blades back and down, and press your wrists into the insides of your thighs while keeping your arms straight. Hold the isometric contraction for 30 seconds, and release pressure gradually.

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Main Program Exercises

Jump Lunge Begin in lunge position. Hands are up, shoulders pulled down, and chin down/crown tall. Weight is on mid-foot of front leg and ball of foot of rear leg. Legs absorb weight with buoyancy and knee does not rest on the ground. Front leg shin and rear leg thigh are perpendicular to the ground, and front thigh is parallel. Drop arms to your sides. Exhale as you release upwards and switch legs in mid-air. The drive comes from mid-foot on the front leg and ball of foot on the rear. Also drive up with the arms. Absorb downwards to two 90’s (front leg shin and rear leg thigh perpendicular, front thigh parallel). Once you have the movement down, make it continuous, storing on absorption and immediately releasing upwards without pausing between reps.

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Main Program Exercises

Lying Leg Raise Begin lying on your back, with palms on the floor and arms slightly outside shoulder width for stability.

Version 1: Lift your heels off the mat and raise both legs to waist height with knees straight. From there, curl your pelvis up off the mats to raise the legs just a little bit higher. Reverse the motion by uncurling your pelvis to bring the back flat again. Then lower both legs to the floor. But don’t touch your heels down—move right into the next rep.

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Main Program Exercises

Version 2:

Version 3:

Let your kness bend as you draw your legs in. As you reach waistheight, curl your pelvis up off the mats to raise your knees just a little bit higher. Reverse the motion by uncurling your pelvis to bring the back flat again. Then extend both legs to the floor. But don’t touch your heels down— move right into the next rep.

Bring both legs up off the mats and draw one knee in. As you extend that leg back out, draw the other knee in to your chest. Your lower back stays flat on the mat throughout this version, and heels are up off the floor as you alternate legs for the duration of the exercise.

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Main Program Exercises

Plank Begin in basic pushup position with your elbows close to your side. If you have wrist issues, place your weight on your forearms instead of your hands. Exhale and push away from the ground with your hands while turning your elbow pits forward. This will maintain shoulder pack and protect your smaller joints. You are trying to maintain one line from heel to head so your spine is straight. Lower back to the beginning pose. It’s really easy to allow your butt to be higher or lower instead of keeping a straight line from heel to head, so be aware of the tendency and correct for it. While your arms and legs are involved, it is your core that should be doing most of the work.

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Main Program Exercises

Push Up Begin in press up position, with elbows to ribs, shoulders packed down (no scapular flare), and chin down /crown long. Glutes are tight and knees locked, tailbone tucked, and thighs and core held strong to prevent “belly sag” and maintain solid alignment. Exhale hard and press up, engaging your core. Lower under control and repeat.

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Main Program Exercises

Push Up Hold Begin in pushup position, with your weight held either on your toes or your knees depending on your level of conditioning. Your chin is tucked and glutes clenched, maintaining a straight line from head to heels. Lower your chest toward the ground, but stop halfway and hold in a “half push up” position. Shoulders are still pulled down away from your ears, and elbows point back at 45 degrees. Hold the pose, and focus on the exhale and on maintaining correct alignment throughout.

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Main Program Exercises

Quad Press Kneel on the floor and bring your butt as close to your heels as possible. Lean forward until your back is parallel to the floor, with hands on the ground. Knees and elbows should be slightly splayed (at about a 45° angle) and the position should feel buoyant. Keep a long spine and a nice flat back. Press equally with all four limbs to drive away from the floor. Spine stays long and back is parallel to the floor throughout. When you reach the bottom portion of the movement, allow the loading of your tendons and ligaments to help propel you back up to the top. Exhale on the downward phase (as your lungs are compressed), and allow air to be sucked in on the upward phase (as that compression is released).

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Main Program Exercises

Rear Lunge Alternating Stand tall with your feet shoulder width apart, and “on rails”— pointed straight ahead rather than splayed out. Exhale as you step back and squat on the forward leg until your thigh is parallel to the ground. Rear knee does not touch the ground, and weight is on ball of foot. Spine is straight but inclined about 45 degrees to the front. Drive off the front leg—again from mid-foot—to return to a neutral standing position. Repeat, changing legs each time. One left plus one right equals one rep.

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Main Program Exercises

Rocca Begin in a “down dog” position: palms in contact with the ground, elbows out, and fingers pointing toward each other at a 45 degree angle. Shift to your toes in order to maximize the amount of weight that is over your hands— you’ll stay on your toes for the entire set. Bend your elbows at 45 as you lower to touch the crown of your head to the mat. Exhale and press back up, recruiting your core to tighten and drive. Shoulders remain in line with butt throughout. If this movement is too challenging, work your way up to it by placing your hands on a raised surface, such as a step, strong table, or plyo box. To make the exercise more difficult, place your feet on a raised surface.

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Main Program Exercises

Rotating Plank Begin in Plank position with your forearms on the mat. In this version your forearms are crossed. Rotate up to side plank while reaching the top arm up and maintaining a straight line from head to heel. Then rotate back to the middle position, pass through, and rotate to side plank on the opposite side while reaching the top arm up and keeping a straight line from head to heels. Return to centre and repeat.

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Main Program Exercises

Scoop Curl Begin with your resistance bands fixed to a low anchor point. Use two bands. Stand facing away from your bands, with your hands through the cuffs palm up by your sides, and your shoulders pulled down away from your ears. Your hands begin at mid-thigh level, and your elbows should be slightly bent and upper arms pointing slightly to the back in the bottom position to pre-stretch your biceps. Scoop up and forward with your palms to curl the bands. Your forearms should come up to about 90 degrees, and your upper arms move slightly forward to line up with your rib cage.

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Main Program Exercises

Screw Press Begin in the same top position as the basic pushup. Shoulders are pulled down away from your ears, chin is tucked, and glutes, thighs and core stay strong to prevent “belly sag” and maintain solid alignment. Exhale to stabilize as you bend the right arm, tuck your elbow in towards your centre line, and touch your right forearm to the ground. Then bring your same side shoulder to your hand and roll to the side until your weight is resting on the “pad” of your shoulder. Elbow pits face the front, with the goal of pressing back to top position by driving your elbow pits forward rather than simply pushing up. Repeat the movement from side to side, pressing off alternating arms.

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Main Program Exercises

*NOTE: Shoulder Bridge, Shinbox and Shoulder Roll make up the Recovery Flow (instructional can be found inside the Bodyweight Burn online portal)

Shinbox (left/right) Begin in the shin box position— one leg folded across in front of you and the other pointing back so that your legs form two sides of an imaginary box. Try to get both sits bones on the ground (this might be challenging at first), with back straight and chin down / crown up. Twist from the waist in the direction of the rear leg. Change sides by balancing on both sits bones and moving your legs into the opposite side shin box. Twist from the waist in the direction of what is now the rear leg. Repeat, changing sides with the shin box each time.

Shoulder Bridge Begin by lying on your back with your knees as close to your butt as is comfortably possible. Push off of mid-foot and drive your hips upward until your weight is balanced between your shoulders

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Main Program Exercises

and feet. Squeeze the glutes as you drive up. Imagine keeping a basketball between your needs to keep them the same distance apart. Return to the starting position with control. When you’re lifted, your weight always stays on your shoulders and your spine is in a straight line. Your weight should never be resting on your neck.

Shoulder Roll Lie on your stomach with forearms tucked in and palms on the ground. Your weight is supported on the balls of your feet, with your butt lifted and hips just off the floor. Begin rolling to your right side. At the same time, rotate your left leg outward and bring your left foot flat on the ground—the movement forms a bridge so you can slip your right leg underneath. As you bring the right leg through, continue rolling your upper body until your weight is supported on your shoulder blades. Press from mid-foot with both legs, squeeze your glutes and drive your hips up. Reverse the movement to return to the starting position, and repeat to the other side.

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Main Program Exercises

Single Bound Squat Alternating Stand tall with feet shoulder width apart and “on rails”— pointed straight ahead rather than splayed out. Hands are up in guard position, forearms perpendicular to the ground, and shoulders pulled down. Raise your right leg and exhale as you squat on the left until your thigh is parallel with the ground. Shin and back remain perpendicular. The top of your right foot and your right shin contact the ground at the bottom of the movement. Drive off the left leg from mid-foot to return to standing, using the right foot and shin to assist. Switch legs and repeat on the opposite side.

Supported version: Stand tall with feet shoulder width apart and “on rails” — pointed straight ahead rather than splayed out. Your hands are gripping a towel wrapped around a sturdy support or your suspension training gear in front of you. Lean back slightly, allowing the towel or suspension straps to support your weight. Raise one leg and exhale as you squat on the opposite leg until your thigh is parallel to the ground and the free knee is just above the ground. Shin and back remain perpendicular. Drive off the grounded leg hard from the heel to straighten the supporting leg. Switch legs and continue, alternating each time. One left and one right equals one rep.

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Main Program Exercises

Sprinter Burpees Begin in a push up postion, with your weight on hands and toes. Keep a straight line between your head and heels. Bring one knee straight up the middle—don’t let it come to the outside of your elbow. Then do 2 quick climbers, alternately driving your knees to your chest as you switch legs as fast as you can. Keep your hips down and don’t allow too much bounce in the movement. Next, bring the rear leg to the centre and stand on both feet. As you do so, bring one knee up and the opposite arm up. Do two quick switches as fast as you can, bringing the knees up as high as you can. Then squat to return to the push up position with one knee in and one leg straight, and repeat.

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Main Program Exercises

Squat Jump Stand with mid foot balance and spine stretched from crown to coccyx, creating a slight arch in the lower back. Press your hips back as though sitting in an invisible chair, then squat as far as you can without losing spinal alignment and the arch in your lower back. Arms come forward for balance. From the squat, exhale hard as you press the ground away with your legs, pushing through your heels and then snapping your hips up and forward. The hands drive down and back at the same time. Finish with hips fully extended and hands just behind your hips as you float at the apex of the jump. As you descend, begin folding the hips back to absorb the downward momentum with your legs. Land softly, making as little noise as possible.

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Main Program Exercises

Tuck Jump Stand with mid foot balance and spine stretched long. Press your hips back and down as you bring both arms back, ready to help you explode upward. Exhale hard as you press the ground away with your legs, pushing through your heels and driving up with your arms. Drive your knees up as high as you can, and tuck at the apex of the jump. Land softly, briefly reset your stance and start your next jump.

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Main Program Exercises

V-Up Begin lying face up on the floor, with spine long and arms either overhead (easier version) or by your sides (difficult version). Roll your spine up to a sitting position while simultaneously raising both feet off the ground and drawing your knees in. Balance on your sits bones in a half “boat pose.” Spine is stretched long and crown tall. Extend your legs back to start position as you reach your mid back towards the back wall and roll down one vertebra at a time.

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Main Program Exercises

Wall Squat Get set with your back to a wall or some other vertical surface that will support your weight. You can adjust the difficulty level by reducing the depth of the squat if needed. Drop into a squat. Ideally your thighs will be parallel with the ground. Hold your hands out in front of you. Draw the navel in slightly towards the spine and keep the low back neutral (not arched). Concentrate on short exhales through pursed lips.

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Cool Down Movements Clasped Hand Forward Fold Begin standing with your feet together and spine straight. Clasp your hands behind your back as you squat slightly and bring your belly to your thighs by bending from the waist. Next, straighten your elbows and gradually raise your arms until your knuckles are pointed to the sky. Maintain belly to thigh contact throughout the movement.

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Cool Down Movements

Hurdler Side Bend Begin sitting in the hurdler position, with one leg extended and one knee bent. The bent leg foot touches your opposite thigh. Turn your upper body to bring your shoulders in line with the extended leg. Bend from the waist to bring your head towards the foot of the extended leg. As you tilt, bring your elbow to the inside of your thigh, and press against the thigh to drive the opposite shoulder back, keeping both shoulders in line with the extended leg. If you’re flexible, you can also raise the opposite arm and bring it overhead to point the fingers at the foot of the extended leg, opening the side of your body even more.

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Cool Down Movements

Lunge Begin in lunge position with one knee on the mats, spne straight and the shin of the forward leg perpendicular to the floor. Step out to a point where you’re starting to feel a stretch in the rear leg. Clasp your hands in front of your body, then raise your arms and track your hands across the sky as you arch back. Contract your glute on the side of the rear leg to help open the hip flexor, and exhale to activate your core (don’t let your belly sag). Repeat the movement to the other side.

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Cool Down Movements

Piriformis Stretch Begin lying on your back with your knees up. Move one leg slightly out to the side, then cross your other leg over it. The grounded leg acts as a fulcrum. Keep your hips flat on the mat as you hug the raised leg and pull it toward your opposite shoulder. Press the knee of the grounded leg outwards to assist with the stretch. Repeat on the other side.

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Cool Down Movements

Rabbit Begin kneeling, with your hands clasping your heels. Bend from the waist to bring your forehead to the mats, or to your knees if you can. Raise your hips but keep your hands hooked around your heels. Your elbows will straighten and lock as you lift. Keep pressing from mid back, opening your shoulder blades and upper back. Your head should never drive down into the mats and your weight should not be on your neck in this movement.

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Cool Down Movements

Reaching Table Begin sitting face up with your arms behind and fingers pointing away from your body. Drive from the heels to press your hips up into Table position. Your shoulders are pulled down away from your ears and neck is relaxed. Then lift one arm and reach as far as you can, forming a straight line from knees to fingertips. Keep the hips up throughout by squeezing your glutes and driving from your heels. Repeat on the other side.

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Cool Down Movements

Seal Stretch Begin kneeling, and place your hands on the mats with fingers pointing towards you and palms facing away. Start by rolling your hand flat from fingertips to palm heel. Keep doing this finger rolling motion as you walk your hands away from your body. When your forearms have loosened up a little, place your hands flat with fingers pointed towards you, and shift your weight back over your hips to increase the stretch. Shoulders are pulled down away from your ears and spine is straight. Hold this position, and go a little deeper as the tension continues to release. End the movement by shifting your hips forward and then lifting your hands from the mats.

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Cool Down Movements

Shoulder Stretch on Ball You’ll need a physio ball for this cool down movement. Begin kneeling with your hands on the ball. Roll it out until the ball is at arms length and your elbows are gently locked. Sit back with your spine straight, and bring your forehead towards the mats, creating a nice stretch in your shoulders and chest. You can also do this movement on the floor or using a pull up bar, but the physio ball provides the best stretch.

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Cool Down Movements

Wall Chest Stretch Place your palm on the wall with the thumb side up. Your elbow is locked and the arm is at about shoulder height. You can alter the angle, raising it higher or lower, depending on where you’re feeling tightness in your chest. Rotate your upper body away from the wall until you feel a nice stretch across your chest, shoulder and bicep. Keep your spine straight and shoulder pulled down away from your ear throughout. Repeat on the other side.

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