FLEXIBILITY AM

AM Flexibility Routine
Description		Time
Hamstrings
Standing - Left leg straight, right leg bent, reach to the floor		45 seconds
Standing - Right leg straight, left leg bent, reach to the floor		45 seconds
Standing - Both legs straight, reach to the floor		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
Quads
Standing - Pull right foot to butt		45 seconds
Standing - Pull left foot to butt		45 seconds
Hip Flexor
Kneeling Position - Left leg forward, right knee down, push hips forward		45 seconds
Kneeling Position - Right leg forward, Left knee down, push hips forward		45 seconds
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
Glute/Lower Back
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