Day 12 is the second stretch sequence: five positions, a count of 10 each, both sides where the position has one, no level and no sets. Where Day 6 focused on shoulders and hamstrings, this one reaches - up, out and to the side - before finishing on the same two lower body positions.
Position 1: both arms reaching straight overhead, palms forward, standing tall. Position 2: arms held wide out to the sides at shoulder height with the palms turned forward, the chest opening. Position 3: one arm reaching straight overhead while the other hangs by the side, a lengthening stretch through the reaching side of the trunk - then the other arm. Position 4: one leg stepped forward with the heel down and toes up, hands on the thigh, hinging gently forward for the hamstring, then the other leg. Position 5: a forward fold with the hands behind the head, hanging toward the floor.
In the overhead reach, stretch through the fingertips and keep the ribs from flaring. In the wide-arm position, draw the shoulder blades toward each other. In the single-arm reach, lift the arm from the ribs and let the opposite side relax rather than leaning away. Hamstring position: flat back, soft front knee. Fold: heavy head, bent knees as needed. Breathe through every count.
Reach up, open wide, reach one side, then fold - the mid-program stretch is as gentle as the first.
Make it Harder: A stretch sequence has no harder gear - do a second pass through all five instead, and let the second be the deeper one.
Make it Easier: Hold each position for a count of 5 and skip the second side on the single-arm reach if it strains.
