Name: Playbook - McKenzie Flinchum - Full body stretch- 25 minutes
Uploaded: 2021-08-25T19:35:59.150Z
Duration: 25 min
Description: Full body stretch- 25 minutes

It was awesome! Had to add in blocks to some of them. Body is too stiff 😂

Patrick

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

-feet slightly wider can shoulders
-toes pointed slightly out
-squat down to bottom, keeping back flat
-drive elbows against knees to deepen stretch

Squat stretch

-start in high plank/push-up position
-press hips back
-push hands through floor
-elbows locked
-heels down
-legs straight

Down dog

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

Standing hamstring stretch

-legs in small - medium straddle position
-hinge forward
-reach hands to floor, or clasp behind ankles to deepen stretch
-targets hamstrings and adductors

Standing straddle stretch

-extend legs to sides in seated position
-knees up to ceiling
-reach forward to deepen stretch

Seated straddle stretch

-one leg bent in front of body, knee pointed outward 
-back leg straight behind body, knee pointed down
-fold over front leg
-focus on keeping back flat

Pigeon stretch

-feet together 
-knees out to side
-back flat
-fold forward for deeper stretch
-targets adductors, hips and glutes

Butterfly stretch

-bend one leg in
-extend other leg out to side
-reach and stretch towards straight leg

Seated single leg hamstring stretch

-lunge position on floor
-hold back foot, ankle or shin
-pull back leg into body, stretching back quad

Kneeling quad stretch

Kneeling toe stretch

-hips remain high in air
-arms straight and extended far in front of body
-arch back to press armpits toward floor

Puppy dog stretch

-in table top position
-stretch wrists in a variety of ways
-turn hands forward, backward and to inside and outside 
-shift weight forward and backwards, and side to side

Wrist stretches

-sit on floor
-arms behind you
-scoot hips and hands away from each other 
-keep hands close if possible

Seated shoulder extension stretch

-hold ends of medium resistance band
-fold over to side, arms remain straight
-do not lean forwards or backwards
-targets lat and side

Full body stretch- 25 minutes

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