Name: Playbook - McKenzie Flinchum - Shoulders- 20 minutes
Uploaded: 2021-09-07T19:36:05.063Z
Duration: 20 min
Description: Shoulders- 20 minutes

This long shoulder stretch should be done post workout, not right before. Some stretches are repeated, so try to go deeper the second set. Make sure to breath into 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

-Hold band wide enough to pass overhead and back through
-Should be a good stretch, but not uncomfortable

Banded pass throughs

-lay on stomach
-extend one arm straight out to side
-bend other arm in next to shoulder and use to twist body towards straight arm
-leg can cross over body towards straight arm to deepen stretch 
-targets pec and shoulder

One armed shoulder opener

-hips remain high in air
-arms straight and extended far in front of body
-arch back to press armpits toward floor

Puppy dog stretch

-stand in medium straddle
-clasp hands together behind back
-let arms fall over head as you fold forward
-legs straight
-targets shoulders, hamstrings, adductors, and ankles

Forward fold shoulder opener

-sit on floor
-arms behind you
-scoot hips and hands away from each other 
-keep hands close if possible

Seated shoulder extension stretch

-place hand on a wall, shoulder height 
-open body outwards 
-elbow stays straight

Standing pec stretch

-hands on edge of box, bench, or chair 
-knees on floor
-arms extended
-head falls through arms for deeper stretch
-targets lats, shoulders, and upper back

Box stretch

-hold ends of medium resistance band
-fold over to side, arms remain straight
-do not lean forwards or backwards
-targets lat and side

Banded side bend

Shoulders- 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!

Shoulders- 20 minutes

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