This first stretch is for the lats so you’re going to start in a table top position and you’re going to sit back towards your heels. You want to keep your pinky fingers down and your thumbs up to increase the stretch. This stretch can be done on a ball like the girls are showing in the back, on the floor or on a high bench. When you move your hands to the left, you are going to increase the stretch on the right and move your hands to the right you are going to increase the stretch on the left. More most stretches, you want to hold them for 30 seconds to a minute and repeat them four to five times on each side. And then you’re going to go back into the table top position and you’re going to do a cat stretch. So you’re going to push up through your upper back and and feeling the stretch in-between your shoulder blades. A good cool down is going to include stretching as well as your on water cool down.