Name: Playbook - Sarah Herse - Deep Stretch - Lower Body-Focused
Uploaded: 2024-03-20T21:08:55.134Z
Duration: 30 min
Description: Deep Stretch - Lower Body-Focused

Diana

A. 3 Sets - Full Body Warm Up Flow:
A1. Cat/Cow x 10 reps
A2. Ground to Sky Reach x 10 reps
A3. Prisoner Squats x 10 reps 
A4. Bird Dog x 10 reps 

B. Lower Body Routine x 2 Sets:
B1. Couch Stretch x 90 sec/side
B2. Brettzel Stretch x 60 sec/side
B3. Seated Hamstring stretch x 60 sec
B4. Frog Stretch x 60 sec

A. 3 Sets - Full Body Warm Up Flow:
A1. Cat/Cow x 10 reps
A2. Ground to Sky Reach x 10 reps
A3. Prisoner Squat + Twisting Knee to Elbow x 10 reps 
A4. Bird Dog x 10 reps

- Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
- Think of the spine as a straight line connecting the shoulders to the hips. Keep the neck long by looking down and out.
- Curl your toes under and tilt your pelvis back so that your tailbone sticks up.
- Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.
- Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.
- Take your gaze gently up toward the ceiling without cranking your neck.
- Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round. Draw your navel toward your spine.
- Return to starting position to complete rep

Cat/Cow

- 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

- With hands at your head squat then alternate twisting and bringing your knee to opposite elbow.

Prisoner squat + Twisting Knee to Elbow

- Start on all fours with knees underneath the hips and wrists under the shoulders.
- Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
- Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
- Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.

Alternating bird dog

Warm up - Full Body Flow

B. Lower Body Routine x 2 Sets:
B1. Couch Stretch x 90 sec/side
B2. Brettzel Stretch x 60 sec/side
B3. Seated Hamstring stretch x 60 sec
B4. Frog Stretch x 60 sec

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/side

- Lie on either side with one knee up 
- Take the hand of the arm that is in contact with the ground and grab the knee that is flexed up at belly button height. 
- Take the other hand and grab the ankle of the leg that is behind the back, while keeping the hip in extension. If it is too difficult to grab the ankle then use a towel or strap.
- Hold for recommended amount of time and repeat on opposite side

Brettzel Stretch

- 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

Begin in a tabletop position on your hands and knees. Make sure your hands are underneath your shoulders and knees are below the hips.
Inhale and slowly move your right and left knee out towards the side as you exhale
- Depending on your flexibility, only go as far as comfortable. Should feel a stretch in groin area and should not be painful. . 
- Continue opening your hips as you turn your feet out towards the side and flex your ankles so that your inner feet, inner ankles, and inner knees are touching the floor.
- Slowly lower down to your forearms with the palms either flat on the floor or pressed together. 
- Hold for recommended amount of time then slowly come out of position.

Deep Stretch - Lower Body-Focused

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