Name: Playbook - Myles Harris - POST LEG DAY STRETCH 🤘🏾
Uploaded: 2023-03-15T22:19:37.225Z
Duration: 40 min
Description: POST LEG DAY STRETCH 🤘🏾

What’s up gang! Hope you all are doing good today man. For todays daily sesh we got something a little different, a stretching routine. Use this routine for AFTER your leg days to release built up lactic acid and to get rid of that stiffness! It’s important that after a hard leg day we keep blood flow going to reduce soreness. Hope y’all enjoy and let’s get into this!

LISS stands for low intensity steady state cardio and one use for it could be for post workout! After a leg day workout it’s important that we keep blood flowing going to help reduce our soreness.

LISS - TREADMILL

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 )

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 )

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 )

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 )

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 )

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.