Name: Playbook - Mariana Morais - Leg Day Cool Down Stretch 😎
Uploaded: 2022-02-05T04:53:26.567Z
Duration: 6 min
Description: Leg Day Cool Down Stretch 😎

-Bend your right knee, then cross your right leg over and place your foot next to your left thigh.

-Start gently twisting your body to the right. Raise your left arm upward.

-Hook your left arm around your bent right knee. Take a deep breath and exhale as you twist further to the right. With each exhale, twist your body further.

Seated Spinal Twist- Right

-Bend your left knee, then cross your left leg over and place your foot next to your right thigh.

-Start gently twisting your body to the left.

-Hook your left arm around your bent right knee. Take a deep breath and exhale as you twist further to the right. With each exhale, twist your body further.

Seated Spinal Twist- Left

-Sit with your right leg bent underneath you and your left leg extended out back
-Inhale and rise up on your fingertips. Try to elongate your spine. Lengthen your lower back by pressing your tailbone down and forward.

Pigeon Pose- Right

-Sit with your left leg bent underneath you and your right leg extended out back
-Inhale and rise up on your fingertips. Try to elongate your spine. Lengthen your lower back by pressing your tailbone down and forward.

Pigeon Pose- left

- Seated with your legs extended
- Bend forward reaching for your toes
- Youll feel the stretch in your hamstrings

Seated Toe Reaches

Spread your knees as wide as your mat. Let your
belly rest between your thighs and rest your
forehead on the floor.

Child’s Pose

-Lie on your back with your feet flat on the floor.
-Cross your right ankle over your left knee and keep your right foot flexed.
-Bring your left knee toward your chest. Reach your right hand through your legs and interlace your fingers just below the crease of your left knee.
-Using your arms, pull your left knee toward your chest, pausing when you feel a stretch in your right glute and hip.

Figure 4 Stretch- Right

-Lie on your back with your feet flat on the floor.
-Cross your left ankle over your right knee and keep your left foot flexed.
-Bring your right knee toward your chest. Reach your right hand through your legs and interlace your fingers just below the crease of your right knee.
-Using your arms, pull your right knee toward your chest, pausing when you feel a stretch in your right glute and hip.

Figure 4 Stretch- Left

-Lie flat on with legs fully stretched out. 
-To stretch the right leg, hold the back of the right knee with both hands, pull the leg up toward the chest, and slowly straighten the knee until it feels as though it is stretching.

Lying hamstring stretch- right

-Lie flat on with legs fully stretched out. 
-To stretch the left leg, hold the back of the left knee with both hands, pull the leg up toward the chest, and slowly straighten the knee until it feels as though it is stretching.

Lying Hamstring Stretch- Left

-Start by standing about one to two feet away from a wall. 
-Step your left foot forward and place the ball of that foot against the wall. 
-Keep your left heel rooted in the floor. 
-You can place your hands on the wall in front of your for support. 
-To intensify the stretch, press through the left foot as the hips move forward. 
-Hold this stretch for 30 seconds to one minute, then switch sides.

Wall Calf Stretch- Left

-Start by standing about one to two feet away from a wall. 
-Step your right foot forward and place the ball of that foot against the wall. 
-Keep your right heel rooted in the floor. 
-You can place your hands on the wall in front of your for support. 
-To intensify the stretch, press through the left foot as the hips move forward. 
-Hold this stretch for 30 seconds to one minute, then switch sides.

Leg Day Cool Down Stretch 😎

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