Name: Playbook - Myles Harris - FULL BODY STRETCH 🫶
Uploaded: 2023-03-15T22:19:37.228Z
Duration: 20 min
Description: FULL BODY STRETCH 🫶

What’s good gang! Todays Sunday so as you guys know, we’re resetting for the week and hitting our stretching routine! If we want to be lifting for a long time it’s important that we take care of our bodies just as hard as we train. So let’s get into this and leave feeling great! 🙏🏾

Raise one arm up and bring it back behind you as far down as possible while trying to touch it with your other arm. 

Focus: shoulders and triceps.

Behind back shoulder stretch ( static stretch )

Get on your knees and extend arms out going down while keeping the butt back on your heels too. 

Focus: lats, shoulders, back, and spine.

Child’s pose ( static stretch )

Have your feet out wider then shoulder width and point toes outward and squat down in your deepest position possible with your chest up, back straight, and feet completely on the ground. ( I can’t cause I have bad hip mobility lol ) 

Focus: hips, lower back, glutes, and quads.

Deep squat stretch ( static stretch )

Cross 1 arm over your body to the opposite direction while the other holds on the outer tricep of the other arm. 

Focus: shoulders

Cross body shoulder stretch ( static stretch )

Lay down with back flat on the ground then with one leg put your knee up and with the other wrap it around the front of your knee then use both hands to pull your leg towards your chest. 

Focus: hips, lower back, and glutes.

Foot over Knee to chest ( static stretch )

Behind your back grab your two hands together then slowly bring them upwards. 

Focus: shoulders and chest.

Front shoulder stretch ( static stretch )

Get into a lunge position but put your back leg further back then slowly lean foward keeping entire front foot on ground and back straight and chest up. 

Focus: hips.

Hip flexor stretch ( static stretch )

Cross your hands then bring them up slowly over head. 

Focus: shoulders and lats.

Overhead shoulder stretch ( static stretch )

Lay down flat with your back on the ground then with one leg bring it up towards your chest while your hands pull on your knee. 

Focus: hips, glutes, and lower back.

Knee to chest ( static stretch )

Get on the ground and put your front foot in front of you at a right angle and your other leg back out completely then slowly lean forward go down. 

Focus: hips, glutes, and lower back.

Pigeon stretch ( static stretch )

Get on your knees and go over so your waist and legs make a right angle. With one arm, twist at the waist and reach through the bottom to the opposite side as far as you can while keeping the other arm straight.  

Focus: shoulders, lats, back, and spine.

Reach throughs ( static stretch )

Sit on the ground and put your feet completely out and bend over to try to touch your toes. 

Focus: hamstrings, hips, glutes, and lower back.

Sitting hamstring stretch ( static stretch )

Grab one knee with both hands then slowly turn leg to the side. 

Focus: glutes.

Standing Glute stretch ( static stretch )

Find a small objet or use the wall to put your foot up on and stretch out the calf, think about  raising your foot up as much as possible. 

Focus: calf.

Standing calf stretch ( static stretch )

Have feet close together then bend over while keeping legs straight and try to touch your toes. 

Focus: lower back, hamstrings, and glutes.

Standing hamstring stretch ( static stretch )

Stand up and grab one ankle and pull upwards. If you can’t balance then use the wall or a object to support yourself. 

Focus: quads and hips.

Standing quad stretch ( static stretch )

Find a wall to go against and stick your entire arm on it and with the body twist away slowly while keeping arm and Palms on the wall still. 

Focus: bicep and shoulders.

Standing wall arm stretch ( static stretch )

Put one arm completely out and with the other bend the tips of your fingers so it stretches the  wrist out. 

Focus: wrist and forearms.

Standing wrist stretch ( static stretch )

Get into a wide stance with toes pointed outward then bend over and try to reach back as far as possible. 

Focus: hamstrings, glutes, adductors, and lower back.