Name: Playbook - Michael Smith - Legs
Uploaded: 2024-05-02T21:31:53.633Z
Duration: 5 min
Description: Legs

Great stretch and recovery after my morning fasted cardio session! 🔥

Terrell Fowler

That really was a good stretch! Might start just doing this every morning

Jarrad

Addie Kluth

Mondesir Jean

Jeffrey

Jamar

Demarcus

Tyler

Instead of counting second by second for each stretch, you may find it easier to count your breaths as you ease deeper into each hold. Note: one inhale and exhale takes  approximately 2 seconds.

Standing Quadricep Stretch | 30 seconds
Couch Stretch | 30 seconds
Psoas Stretch | 20 seconds
Downward Facing Dog | 30 seconds
Pike Stretch | 30 seconds
Half Kneeling Hip Shift | 30 seconds

Starting Position:
- Stand up straight with your feet hip-width apart.
- Shift your weight onto your left foot.

Stretching Movement:
- Bend your right knee, bringing your heel toward your buttocks.
- Use your right hand to grasp your ankle.
- Gently pull your heel toward your buttocks until you feel a stretch in your quadriceps muscle.

Form Tips:
- Keep your knees next to each other.
- Stand up straight and engage your abdominal muscles.
- Relax your shoulders during the stretch.

Standing Quadricep Stretch

Setup:
- Back your feet up against the wall, creating a right angle with your leg.
- Place a mat under your kneeling knee for comfort.

Positioning:
- Slide one leg back so that your knee fits into the corner where the floor meets the wall.
- Make sure your shin is flush with the wall and point your toe.

Stretching:
- Slowly shift your weight forward onto your front leg.
- Keep your back straight and engage your core.
- You should feel a deep stretch in your hip flexor and quadriceps of the back leg.

Couch Stretch

Starting Position:
- Take a large step forward with either foot.
- Your opposite foot should be straight back, creating a split stance.

Lunge Movement:
- Bend your right knee as far forward as comfortably possibly going past the toes. This places you in a forward lunge position.
- Keep your shoulders relaxed, hips level, chest open, and gaze forward.

Stretching:
- Ease yourself deeper into the lunge by placing your bodyweight forward
- You’ll feel a stretch in the front of your left hip, groin, and thigh.
- Once here, by bending at the torso, lean your body to the side away from the back leg
- Hold for the given amount of time

Psoas Stretch

- Begin by coming to your hands and knees with your wrists underneath the shoulders and your knees underneath the hips.
- Spread your fingers wide and ground down from the forearms into the fingertips.
- Outwardly rotate your upper arms to broaden the collarbones.
- Let your head hang, moving your shoulder blades away from your ears toward your hips.
- Engage your quadriceps to take the weight off your arms, making it a resting pose.
- Rotate your thighs inward, keep your tailbone high, and sink your heels toward the floor.
- Maintain the same distance between your hands and feet as in a plank position.

Downward Facing Dog

Setup:
- Sit on the floor with your legs straight out in front of you.
- Flex your feet.
- Place your hands stretched out straight ahead of you with your fingers extended forward.

Stretching:
- Engage your core muscles and lengthen your spine by lifting your chest toward the ceiling.
- Reach forward as far as you comfortably can, aiming to touch your toes.
- Keep your legs straight throughout the movement.

Pike Stretch

Starting Position:
- Begin in a half-kneeling position on the floor. One knee should be bent at a 90-degree angle, with the other leg extended straight behind you.
- Keep your core engaged and maintain a neutral spine throughout the exercise.

Movement:
- Shift your hips laterally (sideways) toward the side of the bent knee.
- Imagine reaching your hip away from the midline of your body.
- You should feel a gentle stretch along the inner thigh and hip adductors of the bent leg.

Hold and Return:
- Hold the lateral shift for a few seconds, focusing on the stretch.
- Return to the starting position by shifting your hips back to the center.
- Repeat the movement on the other side by switching the position of your legs.

Legs

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