Take control of the things you can, and get game-changing results from innovative training methods, combined with powerful nutrition and a proactive approach to rest. Now, it’s up to you.
Phase 1 (Week 1) Stretches
Workout 1: Controlled Stretch
Join Autumn each night to stretch the muscles you targeted earlier in the day and to prepare your mind and body for a more restful (and restorative) sleep. Tonight’s focus: back and biceps.
Workout 2: Controlled Stretch
You’ll need a towel for tonight’s Controlled Stretch, so keep one handy as you ease tension and enhance mobility in your chest and triceps. Autumn ends the session with triangle breathing to help you calm your mind before bed.
Workout 3: Controlled Stretch
Give your legs some TLC after today’s intense Tabata Cardio workout. Autumn guides you through the 4-7-8 breathing method to deepen your relaxation and enhance your recovery.
Workout 4: Controlled Stretch
Autumn shows you how to use a Core Ball to stretch your neck, shoulders, and chest. You’ll also perform progressive muscle relaxation (PMR) to prepare your body for sleep.
Workout 5: Controlled Stretch
Ease muscle tension from head-to-toe with this total-body stretch session that will help your body recover overnight.
Phase 1 (Week 2) Stretches
Workout 1: Controlled Stretch
Start taking control of tomorrow tonight with this quick stretch routine that targets your back and biceps before ending with some relaxing triangle breathing.
Workout 2: Controlled Stretch
Autumn demonstrates how to use a wall to deepen the stretch in your chest, triceps, and legs. She also provides a powerful mantra to help prepare you for sleep—and tomorrow’s workout.
Workout 3: Controlled Stretch
Progress through seven stretches to relax your entire body before ending with deep belly breathing to achieve a sense of calm and well-being.
Workout 4: Controlled Stretch
Enhance your shoulder mobility and help your entire body recover with this comprehensive Controlled Stretch.
Workout 5: Controlled Stretch
Follow Autumn’s lead in this total-body Controlled Stretch that starts with your calves and works its way up to your neck, hitting every major muscle group in between.
Phase 1 (Week 3) Stretches
Workout 1: Controlled Stretch
You’ll need a Core Ball for tonight’s Controlled Stretch, which will help you relax and unwind, as well as ease tension in your back and biceps.
Workout 2: Controlled Stretch
Perform these six simple stretches to boost blood flow and enhance recovery in your chest and triceps.
Workout 3: Controlled Stretch
Two minutes of 4-7-8 breathing set the stage for this relaxing, total-body stretch session that will help your body recover from today’s Tabata Cardio workout.
Workout 4: Controlled Stretch
Autumn shows you how to stretch your shoulders to build mobility in these key upper-body joints.
Workout 5: Controlled Stretch
Cap off phase one of 9 Week Control Freak with eight restorative stretches that will help set you up to crush phase two!
Phase 2 (Week 1) Stretches
Workout 1: Controlled Stretch
Optimize your recovery from today’s intense Tabata Cardio workout with this comprehensive stretch and relaxation routine.
Workout 2: Controlled Stretch
Triangle breathing, deep stretching, and progressive muscle relaxation will help ease tension throughout your body as you prepare your body for sleep.
Workout 3: Controlled Stretch
Tonight you’ll perform a series of targeted wall stretches designed specifically to help your body recover from (and adapt to) today’s workout.
Workout 4: Controlled Stretch
The best way to recover from a Total Body Tone workout is with a total-body controlled stretch. Follow Autumn’s lead as she helps you reduce tension and boost blood flow from head to toe.
Workout 5: Controlled Stretch
Grab your Core Ball for this floor-based routine that will help you relax and unwind as you stretch out your chest and back.
Phase 2 (Week 2) Stretches
Workout 1: Controlled Stretch
A combination of meditative breathing and deep, restorative stretches will help you optimize your results from Autumn’s muscle-burning Tabata Cardio workout.
Workout 2: Controlled Stretch
Today’s workout might have targeted your shoulders, but if your legs are still shaking from all of those sumo squat jumps, you’re in luck—Autumn takes tonight’s Controlled Stretch to the wall to give your lower body some TLC.
Workout 3: Controlled Stretch
This series of gentle stretches will relax your entire body and calm your mind in less than 10 minutes as you wind down from your day.
Workout 4: Controlled Stretch
Take a moment to check in with yourself as you stretch your entire body. Are you eating as healthfully as possible? Drinking enough water? Getting enough sleep? Identify areas for improvement and start focusing on them tomorrow.
Workout 5: Controlled Stretch
Improve your mobility and flexibility as you think back on your week and prepare to crush the final one in phase two.
Phase 2 (Week 3) Stretches
Workout 1: Controlled Stretch
This soothing stretch session focuses on your legs to enhance your recovery from Tabata Cardio. Two minutes of 4-7-8 breathing at the end will also help calm your mind.
Workout 2: Controlled Stretch
Tonight’s Controlled Stretch will target your shoulders, utilizing a wall to achieve a deep stretch for maximum results.
Workout 3: Controlled Stretch
Ease tension in your back and arms with seven relaxing stretches that incorporate the Core Ball.
Workout 4: Controlled Stretch
Help optimize your recovery from today’s Total Body Tone workout with this total-body Controlled Stretch, which gives your legs some extra love.
Workout 5: Controlled Stretch
Perform this floor-based routine to stretch out your back and shoulders and reduce tightness all over
Phase 3 (Week 1) Stretches
Workout 1: Controlled Stretch
You hit your legs hard today, so give them some love tonight with this lower body-focused Controlled Stretch.
Workout 2: Controlled Stretch
Grab your Core Ball for a soothing recovery session that concludes with a new breathing technique to bring peace and calm to your body and mind.
Workout 3: Controlled Stretch
If you’re still feeling fatigued from today’s Total Body Tone workout, this quick stretch session will help you hit the refresh button.
Workout 4: Controlled Stretch
Your workouts are getting harder, making these nightly Controlled Stretches all the more important. Follow Autumn’s lead to work out your kinks and accelerate your recovery.
Workout 5: Controlled Stretch
Week one of phase three is in the books! Kick off a weekend of much deserved self-care with this full-body mobility routine that emphasizes your arms and shoulders.
Phase 3 (Week 2) Stretches
Workout 1: Controlled Stretch
Relax, unplug, and unwind with Autumn as she guides you through a restorative stretch series.
Workout 2: Controlled Stretch
If you’re gassed from today’s Tabata Cardio, this Controlled Stretch will help you refill your tank so you’re ready for Total Body Tone tomorrow.
Workout 3: Controlled Stretch
Stretch your neck, calves, and nearly every muscle in between with this full-body recovery session.
Workout 4: Controlled Stretch
Tonight’s combination of breathing, stretching, and relaxation exercises is exactly what you need to keep performing at your peak.
Workout 5: Controlled Stretch
Autumn takes you back to the wall for a deeply relaxing routine that will leave you feeling refreshed and restored.
Phase 3 (Week 3) Stretches
Workout 1: Controlled Stretch
It’s the final week of 9 Week Control Freak, but you aren’t finished yet. Stay focused and keep doing your Controlled Stretches to optimize your results.
Workout 2: Controlled Stretch
Today’s Tabata Cardio was intense, making it extra important to focus on your legs tonight. Follow along with Autumn to stretch out your entire lower body.
Workout 3: Controlled Stretch
Use a wall to help yourself stretch, relax, and unwind after today’s Total Body Tone workout—the last one of the program!
Workout 4: Controlled Stretch
You have one workout to go, and tonight’s Controlled Stretch will help you crush it. Breathe deeply and stretch with focus and intent so you’re ready give Autumn everything you’ve got tomorrow.
Workout 5: Controlled Stretch
You did it! You completed 9 Week Control Freak, and are now stronger, leaner, and fitter than you’ve likely ever been before. As you stretch this evening, consider your next goal—and think big. You’re in control, so anything is possible.
