Name: Playbook - Sarah Herse - 2 Part Full Body Stretch
Uploaded: 2024-03-20T21:08:55.196Z
Duration: 20 min
Description: 2 Part Full Body Stretch

A. Lower Body Stretch x 3 Sets
A1. Down Dog Foot Pedal x 30 sec 
A2. Butterfly Stretch x 30 sec 
A3. Pigeon Pose Pulses x 30 sec/side
A4. Scorpion Stretch (alternating)  x 10 reps (5/side)
A5. Seated Hamstring stretch x 30 sec

B. Upper Body Stretch x 3 Sets
B1. Ground to sky reaches x 10 reps
B2. Downward dog x 30 sec 
B3. Kneeling thoracic twist x 30 sec/side
B4. Towel stretch x 30 sec/side

A. Lower Body Stretch x 3 Sets
A1. Down Dog Foot Pedal x 30 sec 
A2. Butterfly Stretch x 30 sec 
A3. Pigeon Pose Pulses x 30 sec/side
A4. Scorpion Stretch (alternating)  x 10 reps (5/side)
A5. Seated Hamstring stretch x 30 sec

- Start by placing hands and feet on floor and pike up into the downward dog position 
- Bend one knee and press through toes to feel a good stretch 
- Repeat on opposite side and continue in alternating motion for recommended amount of reps

Down Dog Foot Pedal

- Sit on floor and bend both legs until feet are touching each other
- Drive your knees down as far as you can comfortable
- Hold for recommended amount of time

Butterfly Stretch

*30 sec/side - 60 sec total

- From all fours, bring your right knee forward towards your right wrist. Depending on your body it may be just behind your wrist or to the outer or the inner edge of it. giving you a stretch on your outer hip without any discomfort in your knee. 
- Your right ankle will be somewhere in front of your left hip. 
- Slide your left leg back and point your toes, your heel is pointing up to the ceiling.
- Place both hands on either side of your front leg for support and push yourself forward with your back foot and then back into starting position (pulses)

Pigeon pose pulses

(10 reps - 5 reps/side)

- Start by lying flat on ground and arms out at shoulder height
- Keeping your arms/chest on ground rotate your hips and bring one leg over your other and tap the ground with your toe
- Repeat on opposite side
*Rotate head as needed to be in a comfortable position

Scorpion Stretch - alternating

- Sitting on the floor plan your feet straight out in front of you with feet flexed (toes facing up)
- With a tall spine lean forward and reach as far as comfortable and hold for recommended amount of time.

Seated hamstring stretch

Lower Body Stretch 2

B. Upper Body Stretch x 3 Sets
B1. Ground to sky reaches x 10 reps
B2. Downward dog x 30 secs
B3. Kneeling thoracic twist x 30 sec/side
B4. Towel stretch x 30 sec/side

- 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

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Downward dog

(30 sec/side - 60 sec total)

- Kneel on all fours with your fore arms on the ground 
- Placing one hand behind your head and keeping your hips under you twist your torso/chest towards the ceiling slowly.
- Tap the ground with your elbow to complete the rep.
- Same process on the other side

Kneeling thoracic twists

(30 sec/side - 60 sec total)

- Grasp a rolled-up towel firmly with both hands, as shown.
- Gently pull the towel toward the ceiling with your top hand. You'll feel a stretch in the shoulder of your opposite arm as your lower hand is gently pulled farther up your back.
- Hold for about 30 seconds.
- Switch hands and repeat

2 Part Full Body Stretch

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