Stretch Segment
This stretch segment will lengthen the muscles in your hips and lower back. Hold each stretch for about thirty seconds and focus on making your exhale breaths long and relaxed. Final stretch and cool down:
Lay face-up with your knees to your chest.
Release your right foot to the floor.
Reach your left foot to the sky for the left Hamstring Stretch. (Chapter 5, page 53)
Do a Thread the Needle stretch to the left. (Chapter 5, page 56)
Bring your left knee to your chest with your right leg straight on the floor.
Do a Spinal Twist, left knee drops to right as head looks left. (Chapter 5, page 56)
Bring both knees to your chest.
Move to the other side.
Begin in Child's Pose. (Chapter 5, page 50)
Lying face down, grab the top of one foot, just as in the Standing Quad Stretch. (Chapter 8, page 101)
Switch sides and repeat stretch on opposite leg.
Return to Child's Pose.
Move into a Downward Facing Dog. (Chapter 5, page 50)
Walk your hands to your feet.
Hang in Forward Fold, remember to bend your knees if necessary. (Chapter 5, page 54)
Roll up slowly.
Congratulations on finishing your first Krav Maga fitness workout! Keep in mind that you may experience some muscle soreness over the next couple of days. If you feel like you are too sore to exercise, this means you may have overdone it. Perhaps you should take the time to recover before your next session. If you only feel slightly sore, do only some sort of cardio training the following day to loosen up the tight sore muscles.
This workout is slightly more challenging than Krav Maga Fitness Format A. It is recommended you do Format A at least three times before moving into Format B. Some of the skills in Format B are slightly more complex and take more coordination. Take your time with learning the movements, then begin to pick up the intensity of the workout.
