Name: Playbook - Henry Sothern - OPTIONAL Week 1 - Day 5
Uploaded: 2023-01-19T13:56:24.714Z
Duration: 30 min
Description: OPTIONAL Week 1 - Day 5

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes

Hamstring stretch -  toe touch

Half Kneeling Hip Flexor Stretch

1. Engage Core & Glutes
2. Slightly move forward until stretch in hip flexor
3. Release, and repeat each leg

Hip Flexor Stretch

1. Stand tall with hands extended overhead
2. Bend down and touch toes
3. While touching toes, move into a deep squat position
4. Ready hands overhead while in deep squat position
5. Stand up holding hands over head

Brace core and move slowly

Squat Prep Mobility

- Lying on your back 
- Tuck one knee towards your chest
- Use your hands to pull the knee close to your body
- Breathe deeply through the stretch

Lying knee tuck stretch

1. Hang from a Pull-Up bar full extended
2. Leg shoulders shrug and touch ears
3. Elongate and try to touch toes to floor

Dead Hang - Back Stretch

1. Lye flat on back
2. Hook resistance band/stretch band/towel/rope around foot
3. Move leg into position making L shape (90 degree angle) with both legs
4. Release and repeat on both legs

Banded Adductor Stretch

1. Assume both legs in 90 degree position on floor
2. Engage core and rotate hips in opposite direction leading with knees
3. Continue into opposite position with control
4. Repeat both directions

90 90 Hip Mobility

1. Feet Shoulder Width Apart
2. Assume deep squat position
3. Toes and knees are slightly pointed outward
4. Hold onto rack for balance or for advanced movement - hold dumbbell or plate extended in front

Deep Squat Hold

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

OPTIONAL Week 1 - Day 5

More workouts from Henry Sothern