Name: Playbook - Ally Yanecek - W1/D4 Flexibility Focus 4
Uploaded: 2024-03-04T16:38:09.692Z
Duration: 15 min
Description: W1/D4 Flexibility Focus 4

2x per side for all except FABER

1) Standing quad stretch
2) Seated hamstring stretch (with strap)
3) Runner’s lunge
4) FABER hold
5) Seated piriformis 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…

- 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)

- Loop strap around upper foot

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

- Pull back on strap

Seated Hamstring Stretch (with strap)  (R, then L)

- Start in half kneeling
- Tilt hips up
- Shift trunk forward 

The back leg? You should feel the stretch in the front of that hip

Runner’s Lunge  (R, then L)

- Cross ankle over knee
- Let knee fall out
- Deep breaths, relax

Keep glutes equally seated on ground

FABER hold  (R, then L)

- Sit with knees bent 
- Cross ankle over knee
- Sit up tall
- Deep breaths

Seated Piriformis Stretch  (R, then L)

W1/D4 Flexibility Focus 4

Introduction: Pre Testing

W1/D1 Flexibility Focus 1

Great balanced set for my tight hips.  🙂

W1/D4 Flexibility Focus 4

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