Name: Playbook - McKenzie Flinchum - Middle split- 15 minutes
Uploaded: 2021-09-07T19:36:05.053Z
Duration: 15 min
Description: Middle split- 15 minutes

Make sure to spend 5:00 warming up for these stretches!

-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 slightly wider can shoulders
-toes pointed slightly out
-squat down to bottom, keeping back flat
-drive elbows against knees to deepen stretch

Squat 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

-knees bent
-hips in line with knees
-extend knees to side until stretch in hips and adductors 
-rock hips forward and back to deepen stretch

Frog stretch

-glutes against wall
-straddle legs to sides, using gravity to stretch adductors
-use hands to pull legs down to deepen stretch
-legs straight

Wall middle split

-legs straight
-hips in line with knees
-hands, elbows, or stomach on floor at bottom, depending on flexibility

Middle split

Middle split- 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!

Middle split- 15 minutes

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