Name: Playbook - JTM FIT - Cool Down / Recovery: Lower Body
Uploaded: 2024-03-27T11:08:07.180Z
Duration: 15 min
Description: Cool Down / Recovery: Lower Body

Great lower body recovery after a run and tomorrow's leg day

James Nguyen

Bianca

David

Antoine

Markus

Great cool down after some lower body work! Can definitely feel the difference and improvement with my lower back pain since I have started adding this in after my workouts 💪🏻

Connor

Jason

Hannah

Lower Body (10-15 minutes)

Perform the stretches below one after the other for anywhere from 60-90 seconds each. Do 1 set.

1. Kneeling Hip Flexor Stretch x 60-90 seconds (each side)
2. Pigeon Stretch x 60-90 seconds (each side)
3. Spider Lunge Stretch x 60-90 seconds (each side)
4. Adductor Stretch x 60-90 seconds (each side)
5. Band Hamstring Stretch x 60-90 seconds
6. Groin Stretch x 60-90 seconds

If you are pressed for time feel free to modify by doing 30 seconds of each stretch and or pick a just a few stretches to do.

Perform the stretches below one after the other for anywhere from 60-90 seconds each. Do 1 set.

1. Kneeling Hip Flexor Stretch x 60-90 seconds (each side)
2. Pigeon Stretch x 60-90 seconds (each side)
3. Spider Lunge Stretch x 60-90 seconds (each side)
4. Adductor Stretch x 60-90 seconds (each side)
5. Band Hamstring Stretch x 60-90 seconds
6. Groin Stretch x 60-90 seconds

- Kneel on one leg and bend the opposite leg out in front of you, with that foot flat on the floor
- Keeping good posture, brace your core, squeeze your glute, then lean forward into the stretch
- You should feel a stretch in the hip flexor/quad of the leg that's on the ground
- You want to feel a good stretch but don't stretch so far that you're in a lot of pain
- Breathe in through your nose and out through your mouth releasing tension throughout the body

Kneeling Hip Flexor Stretch (R)

Kneeling Hip Flexor Stretch (L)

- From all fours, bring one knee forward and across the body
- Your ankle will be somewhere in front of the opposite hip
- Slide your opposite leg back and flatten your toes on the floor
- Lower your torso toward the floor to intensify the stretch
- Try and get your leg as perpendicular to the body as you can

Pigeon Stretch (R)

Pigeon Stretch (L)

- Start in a high plank position
- Bring one foot in and place it flat on the ground just outside of your hand
- Drop your back knee to the floor and slightly open up the hips by shifting your weight from side to side
- Hold the prescribed time on each leg

Modifications: place hands on an elevated surface like yoga blocks, a low plyo box, or bench

Spider Lunge Stretch (R)

Spider Lunge Stretch (L)

- From a kneeling position 
- Extend one leg laterally
- Point the toe forward 
- Tuck your hips and sit back into the adductor stretch

Adductor Stretch (R)

Adductor Stretch (L)

- Use a medium resistance band
- Lying with one leg extended up, band placed around your foot and held in each hand
- Gently pull the band toward your body, while keeping your lower back pinned to the floor. 
- Having a slight bend of the knee is ok

Band Hamstring Stretch (R)

Band Hamstring Stretch (L)

- Begin on all fours with your hands under your shoulders and your knees beneath your hips
- Yield your weight forward onto your hands
- Slowly, scoot your knees out to the sides, keeping them in line with your hips
- Keep your knees bent and your ankles behind you, in line with your knees
- Turn your toes out to the sides
- Placing your palms together on the floor
- Sit back into your hips to deepen the pose
- Breathe deeply, focusing on relaxing and releasing tension
- Go easy on this stretch! It can be quite intense. Make sure to slowly let yourself out of the stretch!

Groin Stretch

Cool Down / Recovery: Lower Body

Preet

Strengthen Your Hips

I overdid my first workout yesterday 🤦🏻‍♀️ so this was the perfect workout for my recovering muscles.

Johanna

Great for rest day
#StayFocusedAndMotivated 🦍 🔥

Snooby Consty

Cool Down/Recovery: Full Body

Easy and great for the body #StayFocusedAndMotivated 🦍

Mark

Cool Down / Recovery: Full Body

Serena

Brit

With both the warm ups and these cool downs, it’s like you know exactly what’s tight and what needs stretching next 👏

Cool Down / Recovery: Lower Body

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