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Peleton

== Stretching ==

• Run:
  • Pre-run:
    • 5 min Pre-Run Warm Up
    • 10 min Pre-Run Warm Up
  • Post-run:
    • 5 min post run stretch
    • 5 min Post-Run Stretch (German)
    • 5 min Post-Run Stretch
• Shoulder:
  • 10 min shoulder mobility
• Spine:
  • 15 min spinal mobility - mild and easy, simple
• Neck:
  • 10 min neck mobility
• Morning:
  • 20 min morning mobility
• Full body:
  • 15 min Full Body Stretch
  • 10 min Full Body Stretch
  • 20 min Full Body Stretch

== Yoga ==

• 30 min yoga flow (intermediate)
• 45 min Slow Flow (intermediate)
• 45 min Yoga Flow (beginner)
• 30 min Yoga Flow (advanced)

== Meditation ==

• Sleep
  • 30 min sleep meditation
  • 20 min Sleep Mediation
• Morning
  • 20 min energizing mediation
  • 20 min deep relaxation mediatation
  • 20 min relaxing mediation - 9/10 - tense and relax muscle groups
• 20 min Calming Meditation
• 10 min morning meditation
• 15 min deep relaxation meditation (audio)

== Cycling ==

• 20 min sweat steady: low impact ride
• 45 min Hard Rock Ride

== Recommended ==

• 10 min Glutes & Legs Strength (intermediate strength)
• 10 min Focus Flow: Hips (beginner yoga)
• 10 min yoga flow (beginner)
• 10 min strength for runners
• 10 min core strength (intermediate)
• Group:
  • 10 min Focus Flow: for riders
  • 5 min warm up ride
  • 30 min rock ride
  • 5 min post ride stretch