20 Minute Deep Stretch with Resistance Band

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Take your time and sink deep into these stretches to really open your hips, shoulders, quads, hamstrings, and calves. If you don’t have a resistance band you can use a towel, a t-shirt, or any other type of strap!

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Equipment I use:
Sliders (use code ROYAL20 for 20% off!) https://www.wodfitters.com/products
Wood Plyo Box: https://amzn.to/2Md9l3T (I couldn’t find the link to my exact box so here is another one of the same kind!)
Manduka eKo Lite Yoga Mat: http://amzn.to/2GlquGy
SPRI Dumbbells http://amzn.to/2DONM5X
WODfitters Mini Bands https://amzn.to/2s0nE4l
WODfitters Resistance Bands https://amzn.to/2IXMLyq
Sling Shot wider band https://amzn.to/2J38vZJ
Nalgene 32 oz Water Bottle: http://amzn.to/2DQAsyb
CAP Kettlebell: https://amzn.to/2FEnVOo
TriggerPoint Grid 2.0 Foam Roller https://amzn.to/2J2uH6f
SPRI Foam Roller https://amzn.to/2khUVUo
Apple Watch Series 3: https://www.apple.com/apple-watch-ser…

*Please take note that calories burned vary for every individual depending on multiple factors (e.g. age, body weight, heart rate, height, effort intensity, etc). Any slight variation in any of these factors can dramatically alter the amount of calories you burn. I calculate all of my calories using an Apple Watch 3 with the High Intensity Interval Training Workout application and I am 27 years old, 5’8”, and weigh 145lbs so you can use my few factors as well as my intensity level to gauge yourself.

In this workout you are training with me, Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer and Fitness Nutrition Specialist. I am a fitness trainer is Charlotte, North Carolina and was a Division 1 athlete at West Virginia University where I was a national qualifying high jumper. I use my knowledge from my NASM certifications, bachelor’s degree, nursing school experience, and my elite athletic background to lead you through workouts designed to make you a stronger, more balanced athlete. My goal is to get you closer to your goals with each workout!


All information provided by Royal Change and/or Sydney Cummings is furnished strictly for educational and entertainment purposes only. Royal Change and/or Sydney Cummings is not engaged in rendering medical or professional services. No information is to be taken as medical or other health advice pertaining to any individual’s specific health or medical condition. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Royal Change and/or Sydney Cummings.

You agree that use of the information contained in any content provided by Royal Change and/or Sydney Cummings is at your own risk. Royal Change and/or Sydney Cummings is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by Royal Change and/or Sydney Cummings

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iecher rooks says:

Definitely needed this today (6 May 2020). My whole body was tight and sore. This relaxed my body. Thank you so much!!😊

Krystal Burton says:

Thank you for helping me drastically improve my stretching. I have been trying all of your stretching videos. I do like the new videos better than this older one. I found this video harder to hear. Congrats all the success you are having. Well deserved

dasja janssens says:


Sherry Crutchfield says:

How can you get rid of fatty armpits?

Sherry Crutchfield says:

Awesome stretch thank you

Teressa says:

Thank you for this! When doing the straddle stretch on the floor (legs apart, over each leg individually), try to keep both knees pointing skyward – keeping your knee on the leg you aren’t actively stretching pointing up (with your foot still actively flexed – toes to the ceiling) should give you even more of a stretch in your inner thighs ☺️ (My inner dance student/teacher is getting the best of me lol)

Micheal-Dawson Yin-yang says:

So much peace was found for me in this video thank you so much ment more than you know!👑

iecher rooks says:

This was amazing!!! Thank you so much!!😊

jaitri bose says:

Great stretch

Leeann Ingram says:

Loved the floor quad stretch

jpk ko says:

Wow! Love this stretch workout. Thank you!

Rebeca Michelle Hanson says:

Stretched it! 🙏
Finally after almost 2 weeks I was able to get a stretch in after these caotic travelling, family-filled 2 weeks. And ooooooh boy did I need it. Thank you Sydney!

Nadege Chandon says:

it felt delicious​ stretching these muscles

Ilaria Tofanelli says:

Relax xxxxxxxx😍😘

Kelly Pantaleoni says:

Well now that was delightful✨ Frog stretch is the one I hate to love but man does it hurt so good💫🐸💫 And those hip over to the sides☺️☺️☺️☺️ Thank you for a glorious session💗 Peace and love y’all 💛

Kimberly Hurlbert says:

Love the pants!!💜 Great stretch!

MaryBeth says:

That felt really good and I was a bit surprised when our 20 minutes was up! Awesome stretch, thank you!

Chana Duncan says:

Also didnt realize you are so tall!! Keep up the amazing work!! Love love love them!!

Chana Duncan says:

Sydney, I need those leggings in my life!! Please where can I get them?!

Wuod Ogola C.C says:

Stretching is done and feeling relaxed

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