Name: Playbook - Dani Mendoza - Forward Fold Routine
Uploaded: 2022-10-07T06:58:02.271Z
Duration: 20 min
Description: Forward Fold Routine

This short session includes passive and dynamic types of stretching as well as weighted stretching to improve your forward fold. 

Having a forward fold is great if you’re looking to get your toes to bar or press to handstand!

- Fold forward and grab your feet with your hands
- Sink into the lowest squat position you can 
- Lift your hips to try to straighten your legs as much as you can
- Move slowly trying to increase your range of motion each rep

Squat to standing pike

- Start in a plank position
- Walk your feet in as close to your hands as possible
- Keep hands flat and push tall through your shoulders throughout the entire movement

Inchworm - legs only

Dynamic warm up

- Maintain a neutral spine and lean forward as much as possible 
- When you can no longer keep a neutral spine, round your back and deepen the stretch as far as you can
- This should not be a painful stretch. Aim to relax and take long breaths while here

Pike hamstring stretch

- Listen to the audio in the video for more in depth instructions
- This set will last 1 minute total as you will do 3 rounds of 10 second holds each way
- Generate total body tension throughout the whole set
- For the prescribed amount of time, think about pressing your calves & hamstrings hard into the floor
- For the next prescribed amount of time, activate through the hip flexors to try to close the gap between your quads and stomach

Hamstring PAILs and RAILs

- Bring your chin towards your chest 
- Slowly curl your spine as you lower down 
- Think about pulling belly into spine
- Keep legs straight
- Reverse the motion to come back up
- Hold for 10 seconds at the bottom of your last rep and think about deepening the stretch

Jefferson curl

- Push into the floor with your hands keeping your arms straight and core engaged
- Activate hip flexors to lift legs
- Progress by moving hands forward and closer to your feet

Pike compression

Strength set

Forward Fold Routine

Haseena

Improve Your Hamstring Flexibility

Toe taps was especially hard for me with hands flat on the ground as my legs are longer than my torso. Lifting my feet and then moving it towards my wrists was a struggle! 😅 Great conditioning nonetheless!!

Forward Fold Routine

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