Name: Playbook - Ally Yanecek - W2/D3 Flexibility & Mobility 3
Uploaded: 2024-03-04T16:55:45.878Z
Duration: 15 min
Description: W2/D3 Flexibility & Mobility 3

Stretches are 2x per side

1) Single leg hamstring stretch
2) Standing quad stretch
3) Seated adductor stretch
4) Seated piriformis stretch
5) 90/90 dynamic


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…

- keep knees straight
- cross one over the other 
- arch back
- bend at hips

Single Leg Hamstring Stretch  (R, then L)

- 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)

- 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)

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

Seated Piriformis Stretch  (R, then L)

- Straddle legs

- Rotate heels so knees are at 90 degrees

- Sit up tall

- Activate core, rotate to other side

- Deep breaths

90/90 Dynamic

W2/D3 Flexibility & Mobility 3

Introduction: Pre Testing

W1/D1 Flexibility Focus 1

Great balanced set for my tight hips.  🙂

W2/D3 Flexibility & Mobility 3

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