Name: Playbook - Rob Riches - Stretch & Mobility Ep 6.1: Legs, Hips, Groin, & Calves
Uploaded: 2023-11-03T21:52:28.457Z
Duration: 30 min
Description: Stretch & Mobility Ep 6.1: Legs, Hips, Groin, & Calves

Welcome to week 6 of my Stretch & Mobility Program. Within this routine today you will be focusing on the Legs, Hips, Groin, & Calves.

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.

With your left upper thigh wrapped, lay face up on the floor with your legs stretched out. Place a resistance band around the ball of your left foot and slowly raise your leg upwards with only a slight bend in the knee. 

Your back and right leg should still remain in contact with the floor. Using your left hand, pull the resistance band towards you so as to further pull the right leg upwards. 

Do this until you can feel a deep stretch down the back of your leg. Once you have extended the leg as far up as you can, take it out to the left of you, and back down towards the floor. Hold this for 15-20 seconds and take deep breaths in through your nose and exhale through you mouth. 

Slowly return back to the starting position and repeat with the right leg. 

(ADVANCED TECHNIQUE): This can be performed with the stretched leg hooked with a resistance band at the top of the thigh, and distracted with the other end secured around a fixed low point close to where your feet are.

Lying Straight Leg Hamstring Pull - Banded

Using either a small kettlebell (handle facing upwards), or a large massage ball on the floor, lay on top of it so it's pushing into your left hip flexor (just below your pelvic bone and above the groin). 

Use your elbows to support your upper body, and with the right leg stretched out straight, bent the right leg so as to bring the knee out to your side (like a frog leg). Use your arms and left leg to control how much pressure is applied to the hip flexor. 

Hold this position for 15-20 seconds and take deep breathes in through your nose and exhale through you mouth. Slowly return back to the starting position and repeat with the right leg. 

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

Mountain Climber Abductor Massage KB

Using either a small kettlebell (handle facing upwards), or a large massage ball on the floor, lay on top of it so it's pushing into your left hip flexor (just below your pelvic bone and above the groin). 

Use your elbows to support your upper body, and with the right leg stretched out straight, bent the left leg so as to bring the knee out to your side (like a frog leg). 

Use your arms and left leg to control how much pressure is applied to the hip flexor. Hold this position for 15-20 seconds and take deep breathes in through your nose and exhale through you mouth. 

Slowly return back to the starting position and repeat with the right leg. 

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

Lay on your back with your feet up against a wall, legs in a wide squat/frog position. Your glutes should be as close to the wall as your flexibility allows. Place a small/medium massage ball under your back, just to the right above your glute muscle. 

Position your body over the ball until you find a trigger spot, and hold for 15-20 seconds and take deep breaths in through your nose and exhale through you mouth. 

You can move your legs and feet around on the all to change how pressure is applied on the ball, most notably by dropping your right to the floor and pushing against the wall on your left foot. Slowly return back to the start position and repeat on the left side. 

(ADVANCED TECHNIQUE): You can place a medicine ball or smash ball onto your hips to increase pressure over the trigger points. You can also place one end of resistance band below each knee, with the middle section of the band pulled behind your waist (like a catapult band pulled back).

Lying Sumo Wall Squat

Lay face down on the floor with a roller under your right leg just above the knee. (Depending on some roller sizes, you may need to lay your hips and torso on some extra mats, or yoga blocks). 

With your upper body resting on your elbows and forearms, move yourself gently back and forth over the roller, as well as rotating your leg to the left and right (see-sawing). 

When you find a trigger point, try to hold it at that spot for 15-20 seconds as you take several deep breaths in through the nose and out through the mouth. 

You can also flex at the knee (raising your heel up over your glutes) and continue to tack back and forth. Then repeat with the other leg. 

(ADVANCED TECHNIQUE): This can be performed with the stretched leg wrapped (using a floss/compression band), just above the knee of the leg that is being rolled.

Lying Quad Foam Roller

Position your lower right leg up against a wall (or using a couch), so that your shin is flush against the wall, and your knee is at the base of the wall (you may want to rest it on a pad or towel for comfort). 

Your left leg should be in an upright bent-knee position, with the foot flat on the floor and used to steady yourself as you straighten your body upright. Depending on your flexibility, you may need to use a small block (such as a yoga block, or something taller), to keep your hands on . alternatively, you can place your hands on top of your bent knee.

 As you rise up, ensure your shoulders are pulled back and your chest is lifted up. You'll feel a deep stretch down the front of your leg (quads), which can be furthered by pushing your hips forwards. 

Hold the stretch for 15-20 seconds and take deep breaths in through your nose and exhale through you mouth. Slowly return to the start position and switch over legs.

Bent Knee Quad Stretch Elevated

Lay on the floor on left right side with your knees bent and left arm stretched out on the floor. 

Place a small massage ball under your left glute muscle. Position your body around the ball until you find a trigger point. 

Hold this position for 15-20 seconds and take deep breaths in through your nose and exhale through you mouth. You can place your right foot on the floor behind your left leg and push down to apply more pressure onto the ball. 

You can also bring the right leg over to the front (in front of your left leg). Repeat the movement by lying on your left side with the massage ball under your right glute muscle.

Massage Ball Lying Side K Hip Scrub

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. Step into the band and position it high up on your right thigh. 

Step back until your feel tension pulling your hip forwards. Lower your right knee to the floor with your left knee bent in front and foot flat on the floor (within this lunge position, your hips and shoulders should be stacked over your hips and right knee, and left knee bent at approximately a right-angle). 

Sit tall over your hips and tuck your hips forwards so that their directly under your waist. You should feel the band pulling your hips forward and a stretch down the front of your right leg. 

Hold the stretch for 15-20 seconds and take deep breathes in through your nose and exhale through you mouth. Repeat on other leg

Kneeling Lunge Banded Hip Distraction

Lay on your back with your legs up against a wall, legs in a pike position. Your glutes should be as close to the wall as your flexibility allows. 

Place a small/medium massage ball under your right glute muscle, just below the hip. Position your body over the ball until you find a trigger spot, and hold for 15-20 seconds and take deep breaths in through your nose and exhale through you mouth. 

Slowly lower your legs back to the floor and reposition the ball under the left upper glute muscle. 

(ADVANCED TECHNIQUE): You can place a medicine ball or smash ball onto your hips to increase pressure over the trigger points.

Lying Wall Pike w/Massage Ball Scrub

Lay on your back with your feet up against a wall, legs in a wide squat/frog position. Your glutes should be as close to the wall as your flexibility allows. 

Place a small/medium massage ball under your back, just to the right above your glute muscle. Position your body over the ball until you find a trigger spot, and hold for 15-20 seconds and take deep breaths in through your nose and exhale through you mouth. You can move your legs and feet around on the all to change how pressure is applied on the ball, most notably by dropping your right to the floor and pushing against the wall on your left foot. 

Slowly return back to the start position and repeat on the left side. 

(ADVANCED TECHNIQUE): You can place a medicine ball or smash ball onto your hips to increase pressure over the trigger points. You can also place one end of resistance band below each knee, with the middle section of the band pulled behind your waist (like a catapult band pulled back).

Lay on the floor facing upwards with your knees bent and feet together (in a frog-like position), and place a weighted plate over your left knee pinning it to the floor. 

Depending on your flexibility, your right knee may need to lift off the floor slightly to accommodate for this. You can also place your right foot on top of the left foot so as to keep your entire leg leg pinned flat on the floor. 

Doing this you should feel a great stretch within your hips and groin area. Hold this position for 15-20 seconds and take deep breaths in through your nose and exhale through you mouth. Slowly remove the plate from your right knee, and repeat with it over your right knee. 

(ADVANCED TECHNIQUE): This movement can also be performed with a resistance band hooked around the top of the left thigh with the other end of the band secured at a higher point to your left (such as a fixed Olympic or Smith machine bar at waist height).

Weighted Groin Stretch

Sit on the floor with your right left bent in front of you (imaging crossing your legs, but only with your left leg). 

Your right leg can be bent behind you, or stretched out straight in front of you. Place a small medicine ball under your left leg, the meaty muscle in the calf (approximately 4-6 inches below your knee). 

Resting the weight of your leg on the ball, you can then apply additional resistance by pressing another massage ball over the top of your calf directly above the ball on the floor (like a sandwich), with both hands cupped over it. 

Start to move the ball around until you find any trigger points. Hold this position for 15-20 seconds while your take several more deep breaths. Change over leg position and repeat on the right leg. 

(ADVANCED TECHNIQUE): You can also use the curved side of a kettlebell for a heavier resistance. You may also want to wrap the calf muscle (using a floss/compression band), to allow for higher pressure to be spread more evenly.

Massage Ball Calf Scrub w-KB

Stretch & Mobility Ep 6.1: Legs, Hips, Groin, & Calves

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 6.1: Legs, Hips, Groin, & Calves

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