Name: Playbook - McKenzie Flinchum - Front splits- 20 minutes
Uploaded: 2021-09-07T19:36:05.018Z
Duration: 20 min
Description: Front splits- 20 minutes

Make sure to spend 5:00 warming up prior to starting these stretches!

-feet together
-legs straight
-hinge forward 
-grab ankles or calves to pull self into deeper stretch

Standing hamstring stretch

-lay on back
-one leg extended on floor
-put band around foot of stretching leg
-pull leg back until hamstring stretch occurs 
-resist leg against band
-relax and pull leg back again
-each time you relax after resisting, leg should go a bit farther

PNF banded hamstring stretch

-place knee on mat in front of wall
-the closer the knee is to wall, the deeper the stretch
-use other leg to sit up into a lunge 
-hips square
-squeeze glutes under

Couch stretch

-back knee on floor
-lunge forward into front leg
-adjust foot distance so front heel stays down
-actively tuck glutes under to deepen stretch

Lunge stretch

-back knee on floor
-straighten front leg
-hinge forward with hips squared
-focus on bringing bellybutton to top of thigh

Lunge hamstring stretch

Front splits- 20 minutes

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

Melissa

Adductors- 10 minutes

Back- 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

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!

Front splits- 20 minutes

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