Week 2! Here we go!
New moves, more time! - Remember to do this program 5 times this week.
THE COUCH STRETCH
1 to 1:30 Hold
We are adding some time to this one this week! Again, we are targeting the hips and quadriceps with this stretch.
Remember to watch the cue in the video regarding your pelvis and ribs to get the most out of this stretch.
Exhale and drive the back hip forward while not hyper-extending your back (arching).
BANDED HAMSTRING STRETCH
1 to 1:30 Hold
You’ve got this!
Remember to keep your knee locked out on the leg with the band. Focus on keeping your hips flat and your butt on the ground.
With each exhale think about pulling the foot closer to your head.
BANDED ABDUCTOR & ADDUCTOR STRETCH
1 to 1:30 Hold
Perform the next two stretches back to back without getting up.
These stretches hit your adductors and abductors (inside and outside of your thighs) as well as the IT band (side of your leg).
Keep your hips on the ground for both stretches and do not worry about moving your leg very far. It will not require a lot of motion to be effective.
You should feel the first stretch in the outside of your hip and IT band.
Just breathe through it.
From there you can now move that leg away from your body pulling the band to the side of you.
Now you are stretching the adductors and should feel a stretch on the inside of your thigh.
SUPINE FIGURE 4 STRETCH
1 to 1:30 Hold
This stretch is great for those who suffer from sciatica pain.
We’re opening up your hips, working the IT band, and releasing tension in your piriformis (side of your butt).
This can be done on the wall like the video shows for a greater range of motion or you can start by laying on the floor.
Keep your low back on the ground.
Cross one leg over the other so your ankle is on the opposite knee.
If you’re tight, your knee may be close to your face. You can push it away from you to deepen the stretch.
If you are not using a wall, reach through your legs and pull your wrap your hands around your hamstring and gently pull.
SINGLE-ARM BANDED LAT STRETCH
1 to 1:30 Hold
Start by anchoring your band up high.
Facing the band, grab it and shift your hips back while bringing your arm up.
Your bicep should be against your ear.
Aim to keep your palm up to the ceiling while rotating your body slightly.
This is a good stretch for those who struggle with getting into a good front rack position with the barbell.
ANKLE LOVE
1 to 1:30 Hold
Remember, we have 3 different levels for this stretch
See if you can push a little further or use the next hardest position this week.
PIGEON POSE or 90/90 STRETCH
1 to 1:30 Hold
Here is another great one for gaining mobility in those tight hips.
Bring your leg in front of you with your knee at a 45-degree angle in between your arms. Keep your other leg straight behind you.
Keep your hips level without letting them tilt to one side.
Bring your chest forward slightly and relax until you find a position with a nice stretch.
If you have knee pain, or do not have the mobility for this pose yet, you can try the 90/90 stretch.
Bend both legs 90 degrees with your knees on the ground and your hips level.
Keep your hips facing forward and then breathe into the stretch.
Focus on your breath. With each exhale, allow yourself to sink just a little deeper into the stretch.