Name: Playbook - McKenzie Flinchum - Glutes & hips- 25 minutes
Uploaded: 2021-09-07T19:36:05.029Z
Duration: 25 min
Description: Glutes & hips- 25 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!

Cole

Make sure to spend 5:00 warming up and get a sweat going! Alternatively, you can do this routine immediately post workout!

-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

-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

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

Butterfly stretch

-bend one leg in
-place other leg on top in same position 
-fold forward for deeper stretch
-try to keep back flat

Cross legged hip stretch

-lay on back with knees bent
-cross one ankle over opposite knee
-lift and pull other leg into body for a deeper stretch
-targets glute on side of top leg

Lying glute stretch

-both knees bent
-place one foot on opposite knee
-twist to side so top foot is placed flat on floor
-keep shoulders and upper back flat on floor

Lying crossover glute stretch

-use a bench, chair, stool to place foot
-knee falls outward
-use higher object or fold forward for deeper stretch

Standing glute 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

Glutes & hips- 25 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!

Glutes & hips- 25 minutes

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