Name: Playbook - Ally Yanecek - W1/D1 Flexibility Focus 1
Uploaded: 2024-03-04T16:38:55.134Z
Duration: 15 min
Description: W1/D1 Flexibility Focus 1

A strap or belt is recommended for the last exercise today

2x per side
1) standing hip flexor stretch
2) chair hamstring stretch
3) chair piriformis stretch
4) butterfly 
5) prone quad stretch

Perform on BOTH legs. Give yourself a ~5 second rest reset between each hold.

Ex: 
RIGHT hamstring 30” hold, 5” rest, 
RIGHT hamstring 30” hold, 5” rest, 
LEFT hamstring…

- Split stance

You will feel this stretch in your back leg’s hip

- Tip hips up (round out back a little)
- Push hips forwards
- Rotate away from back leg

Standing Hip Flexor Stretch  (R, then L)

- Scoot to the edge of a stable chair 
- Kick one leg out 
- Bring toe up, keep knee straight

- Arch back 
- Bend at hips

Chair Hamstring Stretch  (R, then L)

- Cross ankle over knee
- Bring knee to opposite shoulder
- Sit up tall
- Deep breaths

Chair Piriformis Stretch  (R, then L)

- Let legs fall out to the side, feet together 

- Sit up tall

- Deep breaths

Seated Butterfly

- Use a belt, dog leash, towel, or your hand
- Loop it around your ankle or foot

- Lie on stomach
- TIGHTEN CORE
- Pull leg

Prone Quad Stretch  (R, then L)

W1/D1 Flexibility Focus 1

Introduction: Pre Testing

Great balanced set for my tight hips.  🙂

W1/D2 Flexibility Focus 2

W1/D1 Flexibility Focus 1

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