{"id":"02133f63-d7e1-443c-a553-e8cf7ac476f2","title":"Post-Run Stretch","icon":"🧘","parent_id":null,"author":{"name":"Priya","initials":"P"},"category":{"id":"bd20c1d6-37f6-43f2-b897-5c27656d9be9","name":"Mobility","path":["Workouts","Mobility"]},"description":{"markdown":"A 10-minute cool-down stretch for the muscles running works hardest. Do it straight after a run, while you're still warm. Ease into each stretch and never bounce.","html":"

A 10-minute cool-down stretch for the muscles running works hardest.

Do it straight after a run, while you're still warm. Ease into each stretch and never bounce.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":480,"total_duration_in_seconds":480,"steps_count":10,"updated_at":"2026-05-28T06:38:30.447Z","favourites_count":7,"forks_count":0,"favourited":false,"steps":[{"id":"3b0286a4-a7e1-4bc7-96d5-5c68cee35135","number":1,"title":"Calf stretch, left","description":{"markdown":"Hands on a wall, left leg back and straight, heel pressed down.","html":"

Hands on a wall, left leg back and straight, heel pressed down.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"8ccf0fd1-fd3b-4b6f-b834-7a9c7d4652af","number":2,"title":"Calf stretch, right","description":{"markdown":null,"html":null},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"723e3c85-0cbf-4f42-ba52-06d430e99d3e","number":3,"title":"Standing quad stretch, left","description":{"markdown":"Hold your left ankle behind you, knees together, hips pushed forward.","html":"

Hold your left ankle behind you, knees together, hips pushed forward.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"ea8d7c6d-e356-4673-a56a-b3c51b3d42e0","number":4,"title":"Standing quad stretch, right","description":{"markdown":null,"html":null},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"5e18766e-6a16-484e-96ff-207a1924b921","number":5,"title":"Hamstring stretch","description":{"markdown":"Seated, legs straight, hinge forward from your hips with a long back.","html":"

Seated, legs straight, hinge forward from your hips with a long back.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"cf216350-6d64-460f-b847-75bde9c6f577","number":6,"title":"Figure-four glute stretch, left","description":{"markdown":"On your back, left ankle on your right knee, then pull your right thigh towards you.","html":"

On your back, left ankle on your right knee, then pull your right thigh towards you.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"ae2e1900-8e82-43f6-bbcb-65ba1a57fae2","number":7,"title":"Figure-four glute stretch, right","description":{"markdown":null,"html":null},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"85fb2179-493c-47c9-b547-0144a540ee4c","number":8,"title":"Kneeling hip flexor stretch, left","description":{"markdown":"Kneel on your left knee, tuck your pelvis and shift forward.","html":"

Kneel on your left knee, tuck your pelvis and shift forward.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"fe3c28d2-3d6b-4b51-b4c5-e890bd32504e","number":9,"title":"Kneeling hip flexor stretch, right","description":{"markdown":null,"html":null},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"f587670e-cf03-459d-ab91-aae3df4b773b","number":10,"title":"Child's pose","description":{"markdown":"Knees wide, arms long, and breathe.","html":"

Knees wide, arms long, and breathe.

"},"duration_in_seconds":60,"video_start_in_seconds":null}]}

Routine complete