Name: Playbook - Rob Riches - Stretch & Mobility - Ep 1.2: Glutes, Hips, & Legs
Uploaded: 2023-11-03T21:52:28.344Z
Duration: 30 min
Description: Stretch & Mobility - Ep 1.2: Glutes, Hips, & Legs

Good stretch after a morning run empty stomach.

Wardhera Barkhadle

Within this routine today you will be focusing on the Glutes, Hips, & Legs.

Each movement is performed for two sets, with an increase in time on the second set. The first set should be to allow you to warm up to the movement, and really feel the joints, muscles, and tendons that are involved. The second set allows you to increase the stretch or range of motion further.

For all movements, it's important you ease into it and find the level of stretch in which you feel comfortable with. Focus on taking several long, slow, and deep breaths in and out, inhaling through the nose, and as you breathe out - slowly start to increase the stretch slightly.

Visualize the muscles you are working on and see them lengthen, stretch, and increase in their range of motion during each set.

I also recommend performing 5-10 minutes of light cardio before starting, so as to improve blood flow around the body, and warm up the muscles and joints.

Start in a lunge position, with your left leg bent in front of you and the right leg stretched out behind you. Place your left hand over your foot and push forwards at the hips, holding for 15-20 seconds. You should feel a good stretch within your hip and groin area. 

#2: Place your left hand on top of your left knee and rotate your body to the left looking over your shoulder. Hold for a further 15-20 seconds.

#3: Move your left hand to where your right hand was, placing your right hand along side your back knee and look over your right shoulder behind you. Hold for a further 15-20 seconds.

#4: Return your hands back in front of you, under your shoulders, and lower the elbows to the floor as best you can, holding for a further 15-20 seconds.

#5: Shift your hips over your back knee as you straighten your front leg, while remain tilting forwards at the waist. Hold for a further 15-20 seconds.

Repeat the same 5 movements by changing legs.

5-Part Hip Stretch

Position yourself in a cat-like position, with both hands and knees on the floor and the back kept straight. Take your left leg and position your foot in front of your right knee. 

Move your right knee further back or forwards until you feel a deep stretch in your left hip. Hold for 10-15 seconds and take deep breaths in through your nose and exhale through you mouth. 

You can increase the stretch by moving your hands (and upper torso) around the floor, including dropping your elbows and forearms down to the floor. Repeat the instructions for your right leg. 

(ADVANCED TECHNIQUE): This can also be performed with a resistance band hooked around the upper thigh of the right leg (in the example given above).

Cross-Leg Hip Flex

Find a fixed vertical object (such as a wall or squat rack), that allows you to lay next to it with your right leg placed up against the wall. Work on keeping your leg as straight as possible, without bending the knee at all. If your flexibility is good, take both hands and hold the extended leg just below the ankle and pull it towards your, all the time whilst keeping the knee from bending, or your shoulder blades from raising off the floor. 

Hold for 10-15 seconds and take deep breaths in through your nose and exhale through you mouth. You should feel a deep stretch down the back of your leg (hamstring). Slowly lower the leg back to the floor and repeat with your other leg. 

(ADVANCED TECHNIQUE): This can be performed with the stretched leg wrapped (using a floss/compression band), around the upper thigh.

Lying Straight Leg Hamstring Pull

Raise up your left leg and lay it across the bench, placing your hands either side of your leg, and tilt your torso forwards at the waist until you feel a deep stretch within the underside of the bent knee. Hold this for 10-15 seconds whilst taking several deep breaths in through the nose and out through the mouth. 

Shift your upper body weight around by dropping down to an elbow on one side and slightly twist your torso while still keeping your hips pushed forwards. Repeat with the other elbow dropping down (and straightening your other arm), while taking deep breaths in through the nose and exhaling through the mouth.

Repeat the movement with your left leg, reversing the instructions.

Cross-Leg Bench Hip Stretch

Sit down on to a roller (horizontally), and place your hands behind you to stabilize yourself. With both knees bent at degrees, and soles of feet flat on the floor, take your right foot and place it across your left knee, so that your right leg is elevated off the floor and in a 1/2 crossed-leg position. 

Remaining in this position, roll back and forth over to roller to find any trigger points in the glutes. When you find one, try to hold it for 15-20 seconds, adjusting your position slightly to 'scrub' at the trigger point. You can also lean your body to the left and right to control how much pressure is being felt on the muscle. 

Once you feel you have adequately worked the right side, change over legs and repeat on the left side (left foot placed over the right knee).

Glute Foam Roller

Loop a resistance band around a sturdy bar or pole (about waist height up from the floor), and pull one end through the other to ensure a secure hold. 

Place your right leg through the open end and pull it up towards your upper thigh as high as it can go. Step forwards enough so that there is a strong resistance on the band and you feel it pulling your hip back. Using a light-weight pole (such as a broom pole, or aerobics bar) held up-right from the floor in your right hand for support, lean forwards at the waist, keeping your right leg straight (your left left can have a bend at the knee and the heel lifted of the floor, which will keep all the tension and stretch on the right leg and hip). 

You should feel a deep stretch down the back of your right leg (hamstring) and at the hip. Hold this position for a further 10-15 seconds as you take several breaths in through your nose and exhale through you mouth. 

Repeat with the opposite leg.

Standing Banded Hamstring Stretch

Place an Olympic bar across the top of the traps (or atop of your shoulders if you find this more comfortable), with a narrow grip so your elbows are flexed as much as possible and directly under the bar. 

Sit your hips back and down so that you lower the torso downwards without pushing forwards at the knees. (your knees should be in the same position as when you were standing upright). 

Keep your back straight and chest lifted as you maintain a neutral head/neck position. The goal is not to lift immediately back up as though performing a squat, but hold this deep-squat position for 15-20 seconds. 

You should feel a stretch in your hamstrings, glutes, and your hip flexors. Slowly return to an upright position and re-rack the bar.

Wide Stance Squat

Stretch & Mobility - Ep 1.2: Glutes, Hips, & Legs

Mason

Oh I ache after a few new wrestling exercises. This really helped. Stretch onwards and upwards!

Toby WAWA

It was challenging at first but I feel I’m getting used to it and I’m ready to move forward slowly.

Stretch & Mobility - Ep 1.2: Glutes, Hips, & Legs

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