Name: Playbook - Aaron Lesue - Block 1 Benchmarks | Flexibility
Uploaded: 2022-04-05T00:55:06.560Z
Duration: 45 min
Description: Block 1 Benchmarks | Flexibility

Block 1 Benchmarks -As blocks 1-3 progress benchmarks progress, blocks 4-6 will have strength and flexibility standards to aim for

Flexibility:
- Calf Stretch x 60 seconds full stretch
- Elephant Walk: palms within 4-6” of flat ground
- Quad/Hip Flexor: heel to glute without arching back
- Piriformis Stretch x 60 seconds
- Pancake (Standing) x 60 seconds: hips stacked over midline of foot

Goal: this is one of the only movements without an exact measurable— the goal though, is to get full stretch in upper calf. Eventually you will no longer feel the stretch (pulling sensation) in full range.

Calf Stretch

Elephant Walk

Goal: glute to heel while maintaining posterior pelvic tilt (without arching your back)

Couch Stretch (quad/hip flexor)

Goal: Over time, work to lower your face to your shin with minimal back-rounding
- This will prepare you for the floor and other piriformis variations

Piriformis Stretch (standing)

Goal: full range standing pancake, bending at hips and reaching head toward floor while hips are stacked over midline of the feet.
- this will prepare your hamstring and hips for seated pancakes

Block 1 Benchmarks | Flexibility

More workouts from Aaron Lesue