Name: Playbook - Ally Yanecek - W1/D2 Flexibility Focus 2
Uploaded: 2024-03-04T16:38:42.819Z
Duration: 15 min
Description: W1/D2 Flexibility Focus 2

Great balanced set for my tight hips.  🙂

2x per side 

1) Seated hamstring stretch 
2) Seated adductor stretch 
3) Figure 4 piriformis stetch 
4) Prone quad stretch
5) Up dog

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…

- Leg straight out in front of you
- KNEE STAYS STRAIGHT 
- Arch back
- Bend forward at hips

Seated Hamstring Stretch  (R, then L)

- Bring leg far out to the side, bend the other

- KNEE STAYS STRAIGHT 
- Arch back
- Bend forward at hips

Seated Adductor Stretch  (R, then L)

- Cross R ankle over L knee 
- Reach through and grasp L thigh
- Bring it up to chest 

You should feel the stretch in your R hip

- Deeper stretch: push R elbow into R knee

Perform on both sides

Figure 4 Piriformis Stretch  (R, then L)

- Use a belt, dog lease, towel…
- Loop it around your ankle or foot

- Lie on stomach
- TIGHTEN CORE
- Pull leg
- Don't let your hips pop up

Modification: perform standing quad stretch

Prone Quad Stretch  (R, then L)

What’s up dog?
- Start kneeling, extend both legs behind you
- Push arms into ground
- Deep breaths, relax low back


Modification: prop up on elbows rather than hands

Up Dog

W1/D2 Flexibility Focus 2

Introduction: Pre Testing

W1/D1 Flexibility Focus 1

W1/D2 Flexibility Focus 2

Community

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