Name: Playbook - Sarah Herse - Leg & Back-Focused Stretch Routine
Uploaded: 2024-03-20T21:08:55.099Z
Duration: 30 min
Description: Leg & Back-Focused Stretch Routine

A. Full Body Warm Up x 3 Sets
A1. Downdog to Up dog x 10 reps
A2. Cat/Cow x 10 reps
A3. Windshield Wipers alternating x 20 reps (10/side)
A4. Lunge with reach (twisting) x 10 reps (5/side)

B. 4 Sets:
B1. Squat Hold x 30 seconds *Focus on keeping good posture and chest up*
B2. Lunge With Reach x 10 reps (5/side)
B3. Alternating Z- Sits x 20 reps (10/side)
B4. Lying figure 4 stretch x 30 sec/side
B5. Seated Hamstring stretch x 30 sec/side

A. Full Body Warm Up x 3 Sets
A1. Downdog to Up dog x 10 reps
A2. Cat/Cow x 10 reps
A3. Windshield Wipers alternating x 20 reps (10/side)
A4. Lunge with reach (twisting) x 10 reps (5/side)

- 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

- 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

(20 reps - 10/side)

- Lie on your back on the floor and raise your knees to 90 degrees. 
- Spread your arms straight out to your sides for support. 
- Rotate your legs to one side, stopping short of touching the floor. 
- Rotate to the other side. As you improve, bring your arms closer in to your body so they offer less stability. *You can also straighten your legs to increase difficulty

Windshield wipers, alternating

(10 reps - 5/side)

- Begin in a runner's lunge, and place your right hand on the outside of your right foot. Reach your left hand to the ceiling, increasing the stretch on the left side of the body. Hold for a few seconds
- Then place the left hand at the inside of your right foot. Twist to the right and reach your right arm to the ceiling. Hold for a few seconds
- Repeat this sequence on the other leg.

Lunge with reach (twisting)

Full Body Warm Up

B. 4 Sets:
B1. Squat Hold x 30 seconds 
*Focus on keeping good posture and chest up*
B2. Lateral Lunge High Knee x 10 reps (5/side)
B3. Alternating Z- Sits x 20 reps (10/side)
B4. Lying figure 4 stretch x 30 sec/side
B5. Seated Hamstring stretch x 30 sec/side

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees or right below parallel 
- Hold position for recommended amount of time
- Be sure to keep core engaged and breathing the entire time

Bottom of squat hold

(10 reps total - 5 reps/side)

- Start with feet shoulder width apart
- Laterally step out about 2-3 feet and bend knee into a cossack squat position
- Push off that bent knee to return to a standing position while bringing that knee to a "high knee" position as high as you can
- Repeat on other leg

Lateral Lunge High Knee

(20 reps total - 10 reps/side)

- Start by sitting on the floor 
- Bring one leg in a 90 degree angle in front of you then take the other leg and do a 90 degree angle behind you
- Without using your arms rotate your legs so the back leg becomes the front and the front leg is the back
- Repeat motion for recommended amount of reps

Alternating z-sits

(30 seconds per side - 60 seconds total)

- Lie on your back with your feet flat on the floor.
- Cross your right ankle over your left knee and keep your right foot flexed.
- Bring your left knee toward your chest. Reach your right hand through your legs and interlace your fingers just below the crease of your left knee.
- Using your arms, pull your left knee toward your chest, pausing when you feel a stretch in your right glute and hip.
- Stay for recommended amount of time and repeat on other side.

Lying figure 4 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.

Leg & Back-Focused Stretch Routine

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