Name: Playbook - Sarah Herse - Total Body stretch
Uploaded: 2024-03-20T21:08:55.119Z
Duration: 15 min
Description: Total Body stretch

A. 1 Set:
A1. Ground to Sky Reaches x 10 reps
A2. Standing Twists x 10 reps
A3. Cat/Cow x 10 reps
A4. Downdog to Updog x 10 reps
A5. Childs Pose to Plank x 10 reps
A6. Kneeling Thoracic Twists x 10 reps/side
A7. Pigeon Pulses x 10 reps/side
A8. Lunge & Reach x 10 reps/side
A9. Seated Hamstring Stretch x 60 seconds
A10. Kneeling Wrist Circles x 10  reps/direction
A11. Alternating Z-Sit x 10 reps
A12. Bird Dog x 10 reps
A13. Frog Stretch x 60 Seconds

*If you have time, feel free to do two sets of this circuit*

A. 1 Set: 
A1. Ground to Sky Reaches x 10 reps
A2. Standing Twists x 10 reps
A3. Cat/Cow x 10 reps
A4. Downdog to Updog x 10 reps
A5. Childs Pose to Plank x 10 reps
A6. Kneeling Thoracic Twists x 10 reps/side
A7. Pigeon Pulses x 10 reps/side
A8. Lunge & Reach x 10 reps/side
A9. Seated Hamstring Stretch x 60 seconds
A10. Kneeling Wrist Circles x 10  reps/direction
A11. Alternating Z-Sit x 10 reps
A12. Bird Dog x 10 reps
A13. Frog Stretch x 60 Seconds

- 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 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

Standing twists

- 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

- 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

- Starting on all fours with hands planted on the ground and toes on the mat (heels towards ceiling)
- Push through your hands and bring your butt and hips back towards your heels slowly 
- Then push through your toes forward and get into a plank position with knees off ground and back down to childs pose to complete the rep. 
- Be sure to keep core engaged the entire time.

Childs pose to plank

(10 reps/side - 20 reps 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

(10 reps/side - 20 reps 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/side - 20 reps total)

- 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)

- 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

(10 each direction - 20 total reps)

- Start by getting on all fours 
- Place palms on floor and rotate your hands so your fingers tips are facing you (go as far as comfortable)
- Slowly rotate your body in a circular motion (clockwise and then counter clockwise)
- You should feel a good stretch in your wrists and forearms.

Kneeling Wrist Circles

- 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

- 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

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.

Total Body stretch

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