Name: Playbook - McKenzie Flinchum - Hammies- 20 minutes
Uploaded: 2021-09-07T19:36:05.033Z
Duration: 20 min
Description: Hammies- 20 minutes

Don’t forget to warmup the legs and build up a sweat prior to starting these movements and stretches!

-barbell in back rack position
-feet shoulder width
-toes pointed forward
-hinge over with flat back and slight bend in the knees

Empty barbell good mornings

-hands start on floor in front of feet
-walk out to high plank
-walk hands back into feet
-legs remain as straight as possible

Inch worms in place

-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

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

Seated single leg 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

-lay on back
-place medium resistance band around one foot
-use band to pull leg towards body
-other leg remains straight and flat on floor

Banded hamstring stretch

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

Standing hamstring stretch

Hammies- 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

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!

Hammies- 20 minutes

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