Name: Playbook - Sarah Herse - 8 min deep lower body stretch + active mobility flow
Uploaded: 2024-03-20T21:08:55.256Z
Duration: 15 min
Description: 8 min deep lower body stretch + active mobility flow

Diana

A. Lower Body Stretch Routine x 1 Sets
A1. Deep squat weighted ankle stretch x 60 sec/side
A2. Couch stretch x 90 sec /side
A3. Lying Banded Hamstring Stretch x 60 sec/side
A4. Child’s pose x 1 min hold

B. 3 Sets:
B1. Ground to sky reaches x 10 reps
B2. Down dog to up dog x 10 reps
B3. Russian baby makers x 10 reps
B4. Standing Twits x 20 reps

A. Lower Body Stretch Routine x 1 Sets
A1. Deep squat weighted ankle stretch x 60 sec/side
A2. Couch stretch x 90 sec /side
A3. Lying Banded Hamstring Stretch x 60 sec/side
A4. Child’s pose x 1 min hold

(60 sec/side)

- Begin with a dumbbell in front of you and getting into a deep squat (make sure its decently comfortable)
- Keep feet firmly planted on the ground throughout and drive the knees outwards (so they don't cave in)
- Bring the dumbbell on one leg and place it above your knee area and lean into that ankle to feel a deep stretch
- Hold for recommended amount of time and repeat on opposite leg

Deep Squat Weighted Ankle Stretch

(90 sec/side)

- Start by getting into a lunge stance and placing a back foot on the couch (or elevated surface) top of foot should be on surface
- Then lunge forward with the other leg until you feel a good stretch (you can use a coffee table or object to help stabilize you)
- Hold position for recommended amount of time and then repeat on opposite leg

Couch Stretch

(60 sec/side)

- Laying on the ground face up 
- Grab a band and place around one foot
- Have the non banded foot placed straight out in front of you or bent with foot on the ground
- Take the banded foot and put straight into the air (leg as straight as possible)
- Using your hands pull on the band to get a good stretch in the hamstring (should not be painful)
- Repeat on other leg

Lying banded hamstring stretch

- Starting on all fours send your hips and butt back as far as comfortable while extending your arms out straight
- Should feel the stretch in your back and arms 
- Take a few deep breaths and stay in that position for a few seconds.

Childs Pose Hold

8 min deep lower body stretch + active mobility flow

B. 3 Sets:
B1. Ground to sky reaches x 10 reps
B2. Down dog to up dog x 10 reps
B3. Russian baby makers x 10 reps
B4. Standing Twits x 20 reps

- With a shoulder-width stance 
- Reach down and touch the ground (as low as you can)
- Then reach up as high as you can to really get a good stretch.

Ground to sky reach

- Begin in Downward Facing Dog with equal weight on the hands and feet. Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat. Spread the fingers wide, and press into the palms to push the hips away from you.
- On your next inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
- Exhale to lift the hips up, and press the chest back, returning to Down Dog.

Down dog to up dog

- Put your feet a little wider than where you would normally squat, toes turned out only slightly, and lean down to grab the tops of your feet. 
- Bend your knees a bit and push your elbows back inside your thighs toward your groin; your elbows should be bent, not straight. 
- Push your elbows out against the insides of your thighs as you drop your hips until you’re in a partial squat, pushing out hard with the elbows, and resting at least part of your bodyweight on the arms so that your own weight further spreads the thighs.

Russian baby makers

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

8 min deep lower body stretch + active mobility flow

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