The P90X program contains several different exercise routines that target various muscle groups or focus on one aspect of athleticism. One of these routines is Stretch X, which consists of various stretching exercises and yoga poses. The entire routine can be found on the CD labeled "Stretch X" and takes one hour to complete.
Purpose of Stretch X
Stretch X was designed with two purposes in mind: to increase your flexibility and to loosen your muscles for the intense workout throughout the rest of the week. The stretch routine is by far the easiest routine in P90X so that you can have a break between the other routines. In addition, if you feel that you are not properly warmed up before any exercises, you may first perform some of the Stretch X routine to get your blood flowing.
Thirty-five exercises are in the Stretch X routine. The exercises are: sun salutations, neck stretches, Back Up the Car exercises, head rolls, expand/contract back rolls, Topas shoulder stretches, wrist-forearm flex stretches, Dreya forearm stretches, arm circles, shoulder-tricep stretches, ballistic stretches, standing side stretches, rollers, ploughs, seated spinal stretches, cat stretches, glute stretches, wide-feel forward hamstring stretches, side twists, camels, back hero stretches, Kenpo quad stretches, bows, low squats, frog stretches, seated-single leg hamstring stretches, seated-two leg hamstring stretches, ballistic hamstring stretches, split-leg hamstring stretches, toe flexors, downward dog with calf stretches, upward dog with ankle stretches, and child's pose with right and left side stretches.
Only two pieces of equipment are needed for the Stretch X routine: a yoga mat and a towel. The yoga mat is for supporting the stretches and to prevent any injuries. The towel is for performing certain stretches and to wipe off any sweat. Some of the poses are difficult to hold if you are sweaty.
When to Stretch
Although the workouts in P90X are switched up every few weeks, Stretch X is the lone constant. Stretch X can be performed on the last day of every week. The stretching routine is not mandatory, and you can instead choose to rest that day instead of doing Stretch X, but the routine helps keep you limber and increases blood flow to your muscles.
- P90X Extreme Home Fitness: Fitness Guide; Beachbody
- P90X Workout Sheet; Beachbody
- P90X: THE P90X® Home-Fitness System: What You Get