Name: Playbook - McKenzie Flinchum - Lower body- 15 minutes
Uploaded: 2021-09-07T19:36:05.041Z
Duration: 15 min
Description: Lower body- 15 minutes

Make sure to spend a few minutes getting a sweat going unless you do this post workout when already warm 😊

-Use foam roller of your preference
-roll back and forth and side to side, avoiding knee caps

Foam roll quads

Kneeling stretch

-feet about double shoulder width
-toes slightly out
-lunge over to one side, stand tall, then switch 
-feet remain flat on floor

Lateral lunges

-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

Kneeling toe stretch

-sit on heels
-lean back to stretch quads
-push knees down into mat
-squeeze glutes to deepens stretch

Kneeling back quad 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

Lower body- 15 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!

Lower body- 15 minutes

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