Name: Playbook - Brian King - Lowerbody Routine
Uploaded: 2022-03-08T21:50:24.651Z
Duration: 45 min
Description: Lowerbody Routine

Jake

- Stand facing a wall from several feet away. Stagger your stance, placing one foot forward

- Lean forward and rest your hands on the wall, keeping your heel, hip and head in a straight line

- Attempt to keep your heel on the ground. Hold for 10-20 seconds and then switch sides

Calf Wall Stretch

- Lie on your back with both knees bent and your feet flat on the floor.

- Keep your left knee bent or extend it straight out along the floor.

- Draw your right knee into your chest, clasping your hands behind your thigh or at the top of your shinbone.

- Lengthen your spine all the way down to your tailbone, and avoid lifting your hips.

- Breathe deeply, releasing any tension.
Hold this pose for 30 seconds

- Repeat with the other leg

Knee to Chest Stretch

- Lie down and bend your knees upwards.
Cross the affected leg over your other leg and bend it upwards toward your chest.


- Grab your knee with one hand and your ankle in your other hand. 

- Pull the bent leg across your body until your glutes are pulled tight.

- Hold for 30 seconds to a minute and release.

Piriformis Muscle Stretch

- Place one leg straight in front of you 

- Bench other leg behind you and lean back until you feel a slight stretch

Quad and Hip Stretch

- Sit up straight and tall with your knees bent

- Drop your legs to the sides and bring the soles of your feet together

- Grasp your feet and ankles and slowly lean forward, keeping your spine straight

- Place your elbows on the tops of your thighs and gently press down until you feel a stretch

Seated Butterfly Stretch

- Keeping the leg straight gently lean forward to the stretched position and hold  

- Switch to the opposite leg and repeat the stretch

Standing Hamstring Stretch

- Standing and balancing on one foot 

- Keep your left knee bent or extend it straight out along the floor.

- Draw your right knee into your chest, clasping at the top of your shinbone.

- Breathe deeply, releasing any tension.
Hold this pose for 30 seconds

- Repeat with the other leg

Standing Knee to Chest Stretch

- Begin standing, and lift your right leg up, catching your ankle and foot.

- Open the right knee to right, and hold for a moment to feel the stretch.

- Lower the right leg, and repeat on the other side. This completes a rep.

- Keep alternating sides for 10 reps total

Standing Leg Cradle (hip / glute) Stretch

- Gently pull leg to the stretched position and hold  

- Lower leg you the starting position and switch to the opposite leg

Standing Quad Stretch

Lowerbody Routine

I’ve never had a stretch like these before and I felt every one of them. I’ll use this often. Thank you.

Lowerbody Routine

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