Name: Playbook - McKenzie Flinchum - Hips and hammies
Uploaded: 2022-05-19T16:38:28.874Z
Duration: 10 min
Description: Hips and hammies

-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

-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

-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

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

Standing hamstring stretch

Hips and hammies

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!

Hips and hammies

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