Name: Playbook - Ally Yanecek - W1/D3 Flexibility Focus 3
Uploaded: 2024-03-04T16:38:28.798Z
Duration: 15 min
Description: W1/D3 Flexibility Focus 3

2x per side

1) Standing hamstring stretch 
2) Standing quad stretch
3) Supine piriformis stretch
4) 90/90 static
5) SLS


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

Ex: 
RIGHT pirifromis 30” hold, 5” rest, 
RIGHT piriformis 30” hold, 5” rest, 
LEFT piriformis…

- Tip hips forwards (arch back)

- Bend at hips

Bend knees to stand

Modification: Place hands on blocks, a book stack, or a bench

Standing Hamstring Stretch

- Hold onto something for balance
- Bend knee to grab ankle
- Being ankle behind you
- Push hips forwards

Goal is to get knee behind your body

- Deep breaths

Standing Quad Stretch  (R, then L)

- Grab over knee or behind thigh
- Bring knee to opposite shoulder

- For a deeper stretch, pull foot towards you
- Relaxing breaths

Modification: Bend bottom leg
Modification: if you can’t reach your leg, wrap a strap behind leg, use arms to pull up

Supine Piriformis Stretch  (R, then L)

- Straddle legs

- Rotate heels so knees are at 90 degrees

- Sit up tall
- Aim for both butt cheeks to be equally seated on the ground

- Deep breaths

90/90 Static  (R, then L)

- Shift weight to stance leg
- Lift other off ground
- Hold

Modification:
- Touch wall with 1-2 fingertips
- Put toe of floating leg on wall behind you or LIGHTLY on the ground

Single Leg Stance  (R, then L)

W1/D3 Flexibility Focus 3

Introduction: Pre Testing

W1/D1 Flexibility Focus 1

Great balanced set for my tight hips.  🙂

W1/D3 Flexibility Focus 3

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