LEGS & BOOTY STRETCHING ROUTINE | How to Foam Roll, Stretch & Get Flexible | MOBILITY

Описание: LEGS & BOOTY STRETCHING ROUTINE | How to Foam Roll, Stretch & Get Flexible with Mobility

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ROUTINE
Warm up Stairs 2-3 min

Foam Rolling
• GLUTES
• IT BAND
• QUADS
• HIP FLEXORS
• HAMSTRINGS/CALVES

1. ROLL MUSCLE TOP TO BOTTOM IN DIRECTION OF FIBRES
2. ISO HOLDS ON TENSION SPOTS
3. ROLL LATERALLY OVER TENSION SPOTS
4. ROLL IN DIRECTION OF FIBRES OVER TENSION SPOTS
BONUS: ROLL STRETCHED MUSCLE & REPEAT STEPS

Dynamic Stretches
1. SQUAT AND REACH
2. COSACK SQUATS

Static Stretches
• HAMSTRINGS & HIP FLEXORS
wide sit with one foot tucked in
wide sit with one leg behind & bent
feet together sit, lean forward (seated toe touch)
• GLUTES
one leg in front & bent (as if sitting cross-legged) but with one leg behind & bent
pidgeon pose
front leg elevated pidgeon pose
• QUADS
kneeling, lie back
kneeling lunge, holding up back foot
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