Name: Playbook - KICK IT With Kay - COOL DOWN STRETCH: LOWER BODY
Uploaded: 2024-01-01T12:36:36.936Z
Duration: 12 min
Description: COOL DOWN STRETCH: LOWER BODY

Desi

Static stretches to stretch those muscles out after lower body days! 


Stretching is so important and will help minimize soreness so you can recover quickly!

Sit deep into a sumo squat (or grand plie for my dance girlies lol)

Just hang out here and feel that stretch. Can use arms to deepen stretch like you can see me do

Plie Stretch

-legs wide
- Keeping a slight bend in your knees if needed
- Tip forward at the hips
- Letting your head hang down
-optional: bring arms behind your back & overhead

Forward fold

Tummy tight for balance. Holding that foot in the same side hand to get a really deep quad stretch! 

30 seconds each side

Quad Stretch

Stand with legs staggered and bring chest as far down toward front leg as possible 

Hold for 30 seconds and switch feet to repeat on other side

Triangle Stretch

Can use arms for support to really sink into those hips or can place then overhead or on hips 


30 seconds each leg!

Deep Lunge

Idk what the heck to call these haha! 

Just like your previous lunge except dropping the back knee to really send hips forward and stretch out the hip flexors! 

This is my fav!

Hip Flexor Lunge Stretch

Try to think of bringing chest as close to knee as possible instead of nose.

30 seconds each side

Seated Hamstring Stretch (single leg)

- With feet shoulder width apart out in front of you  
-reach towards your feet (grab feels if you can if not it’s ok!)
-keep spine straight up and chest open!

Hamstring stretch -  toe touch

Legs out as wide as possible to the sides & bring your chest towards the floor! 

You’ll feel a really good hamstring stretch here as well as inner thigh

Straddle Stretch

Bring soles of your beet together and pull feet as close towards body as possible while keeping knees down on the floor

Butterfly Stretch

You’ll feel this in your spine (which gets a lot of pressure on it during leg days) as well as that booty cheek!

Twist towards the knee that is in front! Using opposite arm to help

30 sec each side!

Seated Spinal Twist

GREAT for glutes!

-Lay on back 
-bring right knee up and open it with ankle resting on left knee 
-lace hands together under your thigh and use elbows to push hip open even more for deep stretch
-repeat on other side!

Figure 4 Stretch

-try to keep bottom leg straight as possible and keep that hip on the floor 

-it’s ok if there’s a slight bend in the knee of the working leg (there was in mind I was super tight this day!)

-hold leg either at ankle/calf if you’re flexible enough OR by lacing hands together around thigh for modification 

** do NOT PULL ON YOUR KNEE!! So bad for you!

Lying Hamstring Stretch

- Keeping a slight bend in your knees 
- Tip forward at the hips
- Letting your head hang down

COOL DOWN STRETCH: LOWER BODY

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