Name: Playbook - Aaron Lesue - W4/D6 Block 3 Benchmarks | Flexibility
Uploaded: 2022-04-06T06:28:30.697Z
Duration: 45 min
Description: W4/D6 Block 3 Benchmarks | Flexibility

Flexibility:

Calf Stretch x 60 seconds full stretch
Elephant Walk - palms to flat ground
Elevated Hamstring - Head to Knee
Quad/Hip Flexor - Shoulders + Back + Glutes + Rear Knee Stacked, hips extended (posterior tilt)
Piriformis Push Up - 3 x 60 second hold face to shin or 20 bodyweight reps per side
Pancake (Seated & Elevated) - chest to flat ground minimal-to-no back arch
Front Split - flat ground

- 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

- Position one hamstring elevated (to your pain free-challenging level
- Stretch by contracting— pulling the elevated heel down toward the ground
- Relax
- Repeat

Elevated Hamstring Stretch (contract/relax)

- 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

- Begin in piriformis stretch position with the goal of front leg at 90 degree angle
- Explore repetitions lowering your chest to the floor and returning to start position by pushing with your front leg and extending your hips forward into the floor

3 x 60 second hold face to shin or 20 bodyweight reps per side

Piriformis Good Morning/Push Up

- Slightly elevate hips
- Explore bottom range
- As you feel comfortable use contract relax method to sink deeper
- Contract quads, hips, and abs to pull yourself closer to flat ground, using assistance with your hands as needed
- Try to keep maintain little to no rounding of the back
- Work to get face to floor

Elevated Pancake ISO

- Back in a comfortable but also challenging long lunge/front split position
-  Back knee on the floor front leg extended forward
- Use assistance for your hands/balance as needed
Contract/relax method:
- Contract by pulling front leg heel down toward ground and back knee into the ground as if trying to bring both legs together
- Relax
- Sink deeper into the stretch if possible and contract again

Contraction 1 @ 30% effort
Contraction 2 @ 50% 
Contraction 3 @ 75% 
Contraction 4 @ 100%

4 contractions is 1 set

W4/D6 Block 3 Benchmarks | Flexibility

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