Name: Playbook - Gritty Soldier - EMBRACE THE RUCK - Recovery “A”
Uploaded: 2023-11-07T15:02:49.918Z
Duration: 15 min
Description: EMBRACE THE RUCK - Recovery “A”

This routine will last about 15 minutes, and it should be deliberately done on rest days.

This stretching routine includes a variety of movements to help your body recover after a long ruck march (or run), and prepare for your next.

Remember to listen to your body, breathe deeply, and never push a stretch to the point of pain.

Stand with feet hip-width apart. Slowly bend at the hips, reaching your hands toward your toes. Allow your upper body to relax and your head to hang. Hold for a comfortable stretch.

Standing Forward Fold

- Stand on one leg, grab your opposite ankle, and gently pull your heel towards your glute.

Quad Stretch

Sit on the ground with one leg extended and the other leg bent, foot resting against the inner thigh. Reach forward towards your extended foot, feeling a gentle stretch in your hamstring. Switch legs after 30 seconds.

Hamstring Stretch

Lunge forward with one leg while keeping the other leg extended behind you. Lean slightly forward to feel a stretch in the front of your hip. Hold the stretch for 30 seconds on each leg.

Hip Flexor Stretch

Sit on the ground, bend one leg in front of you, and extend the other leg behind you, focusing on the hip stretch.

Pigeon Pose

Sit on the ground with your legs extended in front of you. Slowly hinge at the hips and reach towards your feet. Relax your upper body and hold the stretch for 2 minutes.

Seated Forward Fold

- Starting on your knees with a flat back reach your hands out in front of you

Child’s Pose

Start on your hands and knees. Inhale as you arch your back and lift your tailbone (cow pose), and exhale as you round your back and tuck your chin towards your chest (cat pose). Flow between these two poses for 2 minutes.

Cat-Cow

Lie on your back, bend one knee, and cross it over the opposite leg. Gently twist your torso to the side, extending your arm out to the side. Hold the stretch for 30 seconds on each side.

Spinal Twist

Gently tilt your head to the side, forward, and backward to stretch the neck muscles.

Dynamic Neck Stretches

EMBRACE THE RUCK - Recovery “A”

Love the warm up it actual raise my heart

Fatmata

Great way to warm up and mobilize the joints!

Andres

Jacob Regnier

Pre-Run Warm-Up Exercises

Great stretch. Identified so mobility weaknesses in my shoulder area.

Brian Cowell

I really needed to stretch. The pigon pose was goddess.

Tearra

Great, this coupled with my physical therapy creates the perfect post run routine for me!

Kendrick

“Go-to” Stretch + Mobility

1 of 2 stretch routines that help me prep and close out the day. Thank you for providing these wonderful stretches and workouts, sir. 🫡🤙👍

EMBRACE THE RUCK - Recovery “A”

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