Name: Playbook - Ruba Ali - Active recovery lower body
Uploaded: 2021-01-18T11:47:20.539Z
Duration: 15 min
Description: Active recovery lower body

Camille

Onika Yolanda

Killed my legs in a full body strength circuit yesterday - I felt this release all the lactic acid build up

Egeljin

- Calves foam rolling
- Quad foam rolling
- Tensor fascia foam rolling
- Glutes foam rolling
- Glute stretch
- Calves and hamstrings stretch
- Adductors stretch
- Hip flexors stretch 
- Calves and hamstrings stretch

-Sit on the ground with a foam roller under your calves.
-Cross on leg over the top of the other.
-Place your hands on the ground at your sides and lift your body off the ground.
-Roll slowly back and forth massaging and releasing your calf muscles.

Calves (1 minute per leg)

-Lay face down on the ground with a foam roller under your quads and your upper body elevated on your elbows.
-Roll back and forth slowly massaging and releasing your quads.

Quad foam rolling (1 minute per leg)

-Start by laying your outer thigh on a foam roller with your hand and other foot on the ground for stability.
-Roll back and forth on your lower legs outer thigh and hip for self massage and release.
-Repeat as needed

Tensor Fasciae Latae (foam rolling) (1 minute each side)

Sit on a foam roller with one foot crossed over your other knee and a hand behind you for stability.
-Slightly lean your body towards the leg on the ground and roll back and forth on foam roller massaging the gluteus on the same side.
-Repeat to other side

Glutes (1 minute each side)

-Lay on your back with your legs bent at 90 degrees elevated in front of you.
-Cross one foot over the other knee then reach threw and around your leg pulling it towards your chest (stretching your glute)
-Release and repeat to the other side.

Glutes Stretch (1 minute each side)

-Stand with feet shoulder width apart.
-Hinge at your waist reaching for your toes leaning as far as you can stretching your calves and hamstrings.
-Release and repeat

Calves and Hamstrings

-Stand with feet together. Step out wide to one direction.
-Shift your bodyweight to the leg you stepped out with and sit down low inside that foot keeping the other leg out to the side and straight (stretching adductor).
-Stand up and repeat on the other side.

Adductors

-Start on your knees.
-Bring one foot forward planting your foot flat on the ground in front of you.
-Shift your hips forward leaving your foot and knee in place stretching your hip flexor.

Hip flexor stretch ( 1 minute each side)

Active recovery lower body

Rawan

For a beginner this upper body workout gets you sweating

Lizette

Jeanette Negron

Upper body warmup

Mariya

It was perfect! I accidentally put 1 star. It’s a 5. I couldn’t. Do the last one :(

Lucy

Lower body warmup

Khalid

Peaceful (and sore in the calves!) moment 🙏🏼

Maud

Love it ! My body was so tight and I feel so much better after this. I’m ready to kill Week 4 of your program this week 💪🏼

Active recovery lower body

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