Name: Playbook - McKenzie Flinchum - Lower body- 45 minutes
Uploaded: 2021-09-07T19:36:05.048Z
Duration: 45 min
Description: Lower body- 45 minutes

Erik Örn

These poses will be held for several minutes at a time to really deepen the stretches. Recommended to do after training, and not before. A band is required for some of the stretches.

-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

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

Down dog

-start in tabletop
-move knees outward, keeping feet close
-sit back on heels and fold forward

Wide leg child’s pose

-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

-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

-lay flat on back
-place band around one foot
-stretch leg out to side until you feel a stretch in the inner thigh
-other leg remains straight and flat on floor

Banded adductor stretch

-lay on back
-place ends of a light-medium resistance band around each foot 
-extend legs into straddle
-use band and hands to stretch legs down to sides until you feel a stretch through adductors

Banded middle split

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

Seated single leg hamstring 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

-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

-back knee on floor
-straighten front leg
-hinge forward with hips squared
-focus on bringing bellybutton to top of thigh

Lunge hamstring stretch

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

Kneeling quad stretch

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

Kneeling back quad stretch

-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

Lower body- 45 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- 45 minutes

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