Name: Playbook - Danielle Gray - Active Flexibility Mini Workout
Uploaded: 2023-08-23T00:23:36.222Z
Duration: 20 min
Description: Active Flexibility Mini Workout

Complete this circuit once through for a nice active flexibility workout.

Equipment Needed:
• Sliders
• Elevated Surface
• Wall

Complete this circuit once through for a nice active flexibility workout.

Keep one foot flat on the floor or on a bench in a squat, kneel, or stand. Place one hand on the standing foot to keep it stable and flat on the floor. Rock forward and back as far as you can without your heel lifting off of the floor.

Reps are per side

Ankle Rock Mobility

Start by kneeling and tuck your toes under your bottom. Keep your toes, ankles, and heels together as you stretch. You may rock side to side and front to back to make the stretch more dynamic.

If this is too intense, you can place a blanket, pillow, or yoga block on your calves and sit on the object to have less knee bend.

Seated Dorsiflexion Stretch

Stand with your feet together and legs straight. Using only your toes to curl and pull yourself forward, scoot across the floor without bending your knees.

Toe Curl Scoots

Externally rotate your wrists and hold your palms as if you are holding a pizza box. Place your palms on the floor or a flat elevated surface with your fingertips facing towards you. 

Optional Movements:
• Bend and straighten one elbow at a time
• Lift every finger and give it a wiggle
• Rock forwards and backwards

Time is per side

Wrist Extension Forearm Stretch

Start in a downward facing dog and slowly pedal your feet back and forth at your own pace. Then, if you can, try to alternate lifting your toes off the floor in a down dog without letting your heels come off the floor. 

Modification:
• Hands on elevated surface

Down Dog Achilles & Calf Stretches

Elevate your feet and start in an inverted L (half handstand), keeping your core tight and arms straight, walk yourself out to a plank, pause, and walk yourself back in to an L. Keep your legs straight. 

Modifications: 
- Decline Plank Hold 
- Decline Plank Shoulder Taps 
- Half Handstand Shoulder Taps 

Progressions: 
- Walk Outs From Full Wall Handstand

Half Handstand Walk Ins & Outs

Start in a down dog. Lean your shoulders over your wrists until you feel the weight roll off of your toes. Pull your hips over your shoulders and scoot both feet towards your hands at the same time. Try to delay the landing of your feet. Scoot both hands forward at the same time and repeat.

Modifications:
- Bear Walks
- Regular Bear Scoots

Progressions:
- Bear Scoots w/ Hold to Press

Bear Scoots with Hold

Start in forward fold with both feet on the sliders and your hands on the ground. Slide into as deep of a split as you can with legs straight. Push down into the floor with your arms, and squeeze your heels together to slide back up.

Modifications:
- Hands on yoga blocks or elevated surface

Progressions:
- Split Slides into Press Handstand

Reps are per side

Slider Split Slides

Start in a lunge. Lever into your needle. Keep a straight line from your fingertips to your toes as you go forward and backwards. Lift your leg, keep your ribs in and arms by your ears as you hit the floor. Lead with your wrists on the way back up. 

Modifications: 
- Kick Less 
- Levers 

Progressions: 
- Dinosaur Kicks 
- Standing Splits

Reps are per side

Needle Kicks

Lie on your back and make sure you have space on either side of you. Start with your legs straight and together, toes pointed. Keep your low back on the ground for as long as possible while you straddle your legs all the way over your head. At this time, your back can be off the ground. Once they are together, straddle your legs back down to the floor.

Lying Straddle Open Closes

Kick up to the wall in a handstand, straddle your legs straight out as wide as you can. Your goal is to keep your toes as close to the wall during this lower down as possible. Begin to externally rotate your legs from your hips and compress your thighs to your chest to stay as compact as you can. Hold low.

Modifications:
- HS Negative Presses

Progressions:
- Free HS Negative Stalder Press

Handstand Compression Hold

Walk your feet up the wall as high as you feel comfortable and how high your split will allow you to. (You will figure this out once you attempt) Push hard into the floor with your arms and never let them bend. Cross your straight legs and circle the leg around the body down and back up. We're working balance and mobility all in one. 

Modifications: 
- HS Hold 
- Half HS Hold 

Progressions: 
- Start closer to the wall

Reps are per leg

Handstand Clocking Splits

Active Flexibility

Active Flexibility Mini Workout

10 Min Follow Along Full Body Stretch

Karli

Michael

Hip Stretches & Mobility

Hamstrings, Quads, & Calves Stretches

Wrist & Forearm Stretches

These were great of course I had to modify but the stretching so valuable to me. Thanks!

Lisa

Back Stretches

Oh man It will take me years to master middle split but I am really looking forward to it 🤍🦋 glad that I have found your account

sulaiman Abouabdah

very helpful! :) 
definitely worked muscles I  hadn’t felt in a long time

Brooke Viva

I will be doing this with my girls! I’m 31 and my girls just started gymnastics and I’ve always wanted to be able to do the splits we enjoyed laughing through the pain.

Stephanie

Intro to Middle Splits

All Things Backbending: 2/27/22

Throughout your videos I’m learning proper techniques that I was unaware of! Thank you! It makes a significant difference.

Mela

Loved it! Super helpful stretch to do on an active rest day

Colleen

this one is great to do anywhere! she is right about making sure it’s warm or else its harder to relax .. really enjoyed this stretch routine! You may already have this one but a few wrist stretched would be dope

Stiff Day Quick Stretch

Perfect intro to stretching. Easy to follow along and explained well. Felt really good. Will definitely be on repeat. Would love a shorter version for those busy days.

Tegan Sacevich

Really enjoyed this one. I'm trying to get back into stretching regularly. There were even some stretches in here that I hadn't done before which was awesome. Thanks!

Active Flexibility Mini Workout

More workouts from Danielle Gray