Pro Plan – Week 10

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Stretch B

Pro Plan – Week 10 Stretch B

Flexibility: Stretch B
Description
Time

Hamstrings
Seated – Both legs straight, reach and touch your toes 45 seconds
Seated – Straighten left leg, bring right foot in, reach with both hands and touch your left foot 45 seconds
Seated – Straighten right leg, bring left foot in, reach with both hands and touch your right foot 45 seconds

Groin
Standing – Spread legs as wide as possible, hand touch the floor, push your chest to the floor 45 seconds
Reach to your right foot 45 seconds
Reach to your left foot 45 seconds
Standing – Squat down into a low squat position, use your elbows to push out on your knees 45 seconds
Seated – Bring the bottom of your feet together, use your elbows to push down on your knees 45 seconds

Quads
Lying on your side – pull right foot to butt, keeping your left leg straight 45 seconds
Lying on your side – pull left foot to butt, keeping your right leg straight 45 seconds
Sit on both legs and lean back 45 seconds

Hip Flexor
Spider Stretch – Right leg forward, push your right forearm to the floor 45 seconds
Spider Stretch – Left leg forward, push your left forearm to the floor 45 seconds
Kneeling – Left knee up, push your hips forward, slowly move your left foot out into a split position 45 seconds
Kneeling – Right knee up, push your hips forward, slowly move your right foot out into a split position 45 seconds

Glute/Lower Back
Seated – Cross right leg over left and use your left arm to turn chest to the right 45 seconds
Seated – Cross left leg over right and use your right arm to turn chest to the left 45 seconds
Seated – Crossover left ankle on the right knee, pull the right knee to chest. 45 seconds
Seated – Crossover right ankle on the left knee, pull the left knee to chest. 45 seconds
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