Name: Playbook - McKenzie Flinchum - Back- 10 minutes
Uploaded: 2021-09-07T19:36:05.008Z
Duration: 10 min
Description: Back- 10 minutes

These stretches target your upper and lower back. Take full, deep breaths in and out during each stretch hold.

-hold bar with feet off floor
-let body hang, feeling a stretch through shoulders and a release in the spine

Dead hang

-stand in medium straddle
-clasp hands together behind back
-let arms fall over head as you fold forward
-legs straight
-targets shoulders, hamstrings, adductors, and ankles

Forward fold shoulder opener

-hands on edge of box, bench, or chair 
-knees on floor
-arms extended
-head falls through arms for deeper stretch
-targets lats, shoulders, and upper back

Box stretch

-sit on heels
-reach and extend arms on floor in front of body
-fold forward

Child’s pose

-start in tabletop
-move knees outward, keeping feet close
-sit back on heels and fold forward

Wide leg child’s pose

Back- 10 minutes

What is the name of that band you used for the final middle stretch?

Melissa

Adductors- 10 minutes

Love this one.  I run a lot and my feet, calves, and Achilles area gets super tight.  This a good down and dirty quick flexibility routine.  Thank you!

Cole

Calves, feet and ankles- 5 minutes

Front splits- 20 minutes

Glutes- 10 minutes

Great routine if your glutes and hips are tight.  Loved the standing flute stretch and pigeon pose.  Really opened up my running form.  Thank you!

Back- 10 minutes

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