DVD #7: Flexibility for Performance

Purpose:
To improve your overall flexibility by teaching you a program for your entire body.

Necessary Items for this program:
Stretch rope or towel; optional—foam roller and massage stick This Flexibility program should take approximately 30-40 minutes total if you follow it in its entirety  and the complete program should be followed at least 3 days per week.  The abbreviated version should be done every day in less than 10 minutes: Hold each stretch for a minimum of 15-30 seconds or 3-5 breaths

Warm-up for 5 minutes before stretching or perform this routine after a workout or competition 

Complete Program:
Standing:
  1. Rope Chest Stretch
  2. Rope Lats Stretch to the Side
  3. Bent over trunk hangdowns with rope behind heels
  4. Standing Rope Hamstring stretch
  5. Standing Rope Figure 4 stretch
  6. Standing Rope Quad Stretch
  7. Standing Rotator Cuff Stretch
Kneeling:
  1. Cats & Dogs
  2. Child’s pose
  3. Pigeon Pose
  4. Downward Dog
  5. Kneeling Hip Flexor Stretch
Lying:
  1. Rope Hamstring Stretch
  2. Rope Groin Stretch
  3. Rope Lower Back Stretch
  4. Rope Figure 4 Stretch
  5. Rope Side-Lying Quad/Hip Flexor Stretch
  6. Lying Lower Back Stretch & IT Band Stretch
  7. Pelvic Tilts
  8. Walking Soldiers
 Wall Work:
  1. Straight Leg Hamstrings Straight-up the Wall
  2. Lying Splits or Groin Stretch
  3. Lying Lower Back Stretch
  4. Lying Butterfly Stretch
 Abbreviated Stretch “6 Stretches in less than 10 minutes”
  1. Cats & Dogs
  2. Child’s Pose
  3. Pigeon Pose
  4. Downward Dog
  5. Kneeling Hip Flexor Stretch
  6. Walking Soldiers
 Foam Rolling:
  1. Hip/IT Band
  2. Glutes
  3. Calves
  4. Hamstrings
  5. Quads
  6. Back
 The Massage Stick:
  1. Pereoneals/Tibialis Anterior—“The Shin Splint” Area
  2. Calves
  3. Hamstrings
  4. Quads
  5. Neck
  6. Lower Back