Name: Playbook - Aaron Lesue - Block 2 Benchmarks | Flexibility
Uploaded: 2022-03-23T02:45:36.558Z
Duration: 45 min
Description: Block 2 Benchmarks | Flexibility

Flexibility:

- Calf Stretch x 60 seconds full stretch
- Elephant Walk - palms within 2-4” of flat ground
- Quad/Hip Flexor - Heel to glute without arching back
- Piriformis Stretch - 60 seconds, head to shin minimal back arch
- Pancake (Seated) - chest within 6” of flat ground minimal-to-no back arch

- Relax into full ankle bend and max calf stretch without bending the knee
- Hold for time

Calf Stretch

- As always begin at your pain free level
- Use elevation as needed to stretch one hamstring at a time
- Bend both knees and extend one leg to stretch while keeping the other leg bent, repeat
- Over time work your way toward flat ground

Elephant Walk

- Start with your rear-leg knee away from the wall as far as needed
- Use something steady told hold for assistance
- Extend hips forward (posterior pelvic tilt)
- As flexibility improves move hips and torso back toward the wall without arching your back (maintain posterior pelvic tilt)

Short Term targets:
 • move shin closer to wall
 • move torso upright instead of forward

Long Term Targets:
 • Shoulder + Back + Glutes + Rear Knee “stacked” and against the wall
• Hips fully extended (without arching your back)

Quad/Hip Flexor Wall Stretch

- Forward leg goal is 90 degree angle (most will initially begin with more knee bend, eventually working to 90)
- Sink your hips down and stretch your outer glute muscle of the forward leg and hip flexor of the rear leg
- Explore bringing your torso down to your shin and back

Piriformis Stretch (floor)

- Begin in a seated pancake position, torso tall and upright and legs at “wingspan” distance
- Use assistance as you fold your torso down (tryin got stay tall with minimal spinal flexion)
- Rest at a comfortable yet challenging and not painful end range
- Never force range, let it come as you progress
- Breathe and relax deeper as you feel comfortable
- Eventually flexing your core and quads will help you reach for more range as you contract, then relax into a deeper range
Goal: face to floor without rounding the spine

Pancake (seated)

Block 2 Benchmarks | Flexibility

Block 2 Benchmarks | Strength

W1/D1

Finally found a person that works out like a D1 athlete and has lifts that make the body feel better. Thank you!

Block 2 Benchmarks | Flexibility

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