Jujimufu - Legendary Flexibility - Ebook download as PDF File .pdf), Text File . txt) or read book This book is filled with crazy things, flexibility .. Structure and equipment are your ultimate means to increasing tension and difficulty in a. homeranking.info - Free download as PDF File .pdf), Text File .txt) or fo now, whIIo fhoro hns boon n Iofhorn of books nbouf, 'How fo. been teaching flexibility and mobility to thousands of athletes worldwide for several .. The ultimate flexibility shortcut is a systematic approach such as the TSR.
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What are the experts saying about the Ultimate Guide to Stretching & Flexibility? . training: A book that took stretching and flexibility seriously, with a detailed. Ultimate Flexibility: Complete Guide to Stretching for Martial Arts The e-book editions of Ultimate Flexibility have full color photos for devices. Ultimate Flexibility is the book you've been waiting for. More than a collection of exercises or an explanation of technique, Ultimate Flexibility is a complete guide .
To foIIow nro somo suggosfIons for whon fo uso fho dIfforonf fyos of sfrofchos. Use the barbell to pull yourself deeper into the sitting stance. I began getting stretch marks on my chest. Think of them like. Do average things. Soccor I0l, C05, H05, J06,!
Stretching a glute. And holding this stretch for 10 minutes! Just passing through and doing a shoulder and upper back stretch using the doorway! Key steps to Legendary Flexibility Ankle mobility? No problem. Key steps to Legendary Flexibility Door frame pec stretch too. Gotta loosen up my pecs. So… Come on. Talk about functional flexibility training! Check out my nephew: They are sneaking in stretches all the time in useful ways! They live a flexibility lifestyle! There are plenty of flexible people out there who never spend time stretching or even training.
Key steps to Legendary Flexibility You need to move like this everywhere. Key steps to Legendary Flexibility You also need to get rid of all your restrictive clothing. Do you think the martial arts heroes of yesteryear wore super tight skinny jeans and business clothing? Get out! They wore funny pants and funny shoes and they trained in big mountains for 8 hours every morning because the entire day was morning to them. Key steps to Legendary Flexibility Restrictive clothing generally discourages moving correctly through stable.
You feel absolutely terrible at the end of the day! Exchanging your restrictive clothing for full range of motion alternatives is a direct investment in your flexi- bility gains! Swim shorts like these can be de- ceivingly restrictive. But it can be done. Wear pants or shorts that allow full freedom of movement. This is most commonly difficult at socially normal situations outside of fitness settings: Key steps to Legendary Flexibility Some people have to live this way everyday!
I should have never bought them. I should not have kept wearing them. I just liked the way they looked! But I was ignorant. I felt them fight back every kick. Of course they said yes. When I first tried on a pair. I asked them to pay me because I was going tell the world about their product. Key steps to Legendary Flexibility Jeans are more socially acceptable than fitness wear in non-fitness settings at least in the United States.
They are usually cut to a shape that facilitates movement. Knowing that this would be something I would wear everyday and swear by. They even hold up when soaking wet during these movements. When jeans are wet. Key steps to Legendary Flexibility Not only are ass to grass squats possible in these jeans. They seriously feel good to lift in! So yeah. Purchase a pair through my website where I resell them: Key steps to Legendary Flexibility I highly recommend investing in a pair of these if you wear jeans regularly.
It will help your flexibility out tremendously. When you go to try them on. Thrift stores often have quite a spread of different business wears. Key steps to Legendary Flexibility Now. Find a pair that allows full freedom of movement. Test their range of motion. Maybe you are required to wear formal clothes for your job. I just made you aware of it. Take breaks to untuck your shirt. Recognize this is happening. Key steps to Legendary Flexibility Aside from pants.
So what you must do is this: When you reach overhead. This avoidance to reach overhead is to your upper body what sitting is to your ass and legs for prolonged periods of time. Since sitting too long is bad. I do a lot of work on my computer at home.
I alternate between that and kneeling on a pad. I do a lot of computer work. Writing an eBook takes lots of time. I do have a triple monitor setup! Key steps to Legendary Flexibility Yes. This stretches them and gets some glute activation in the mix. Key steps to Legendary Flexibility When I kneel on this pad.
I do some exercises on it too. I can push my hips forward. This also changes the pressure characteristic on my spine. With that noted.
The human body must flex and stretch! Utilizing all of these positions is best. Key steps to Legendary Flexibility You can also make a simple standing desk with a piano keyboard stand. Standing too long is bad. Key steps to Legendary Flexibility To break up the monotony of standing in one place. Stand on it. My life is good.
Yes I am indeed using the squat rack in my apartment as a makeshift standing desk as I stand and roll about on my striped PVC pipe. You can roll around on it while also loosening up the fascia on the bottom of the feet if barefoot.
When I was in my early twenties. The full front squat with an Olympic grip is a super stretch: Key steps to Legendary Flexibility Anyway. You can get stuck and stiffened in any position. See the picture: I used to do front squats with it for blood flow and to practice the technique a few mo- ments during the day. I kept a cheap-o mini barbell in my room.
It weighed 95 lbs 43 kilograms fully loaded. As you walk around. So no matter what you plan to do. I used to sit in the bottom of the position to stretch my body. I still have it. Key steps to Legendary Flexibility Since I installed a beefy power rack in my dining room a couple years ago. Speaking of hanging. I do exercises such as: This wakes me up and makes me feel alive!
This helps my flexibility tremendously not to mention my strength. I even made a routine out of it which I call the Pee Squat Drink routine! You want to be better than average? Then squatting ass to grass in the bathroom every time you pee is one way to get better than average results!
Basically you drink roughly half a liter of water. So what? Sometimes you have to do nutty things to build your body and skillsets. I have my own office with my own bathroom. You want average results? Do average things. I keep a dumbbell in my bathroom so I can do overhead squats with it whenever I want. I also leave a 2nd pair of yoga toes in my car for long drives! Key steps to Legendary Flexibility When I lounge around at night with my wife.
I often wear a product called Yoga Toes that spreads and stretches my toes. Especially if you do any form of jumping in your training. Because of all of these things. Begin living a flexibility lifestyle. Squat down. All of this movement increases blood flow.
So start by meticulously organizing your environments and behaviors to encourage flexibili- ty. In the movie Bloodsport.
In real life. Create your flexibility story If you want to reach the highest levels of flexibility. Jean-Claude Van Damme. I trained my splits like a psycho every night in my bedroom for 2 hours while watching anime cartoons on VHS tapes. Then I did them at competitions. I thought that getting a side split would set me apart from the other competitors because nobody else was doing them. I wanted to be the first person to do them in the way I had imagined: These imaginations haunted me with the thought.
The first time was when I was 15 years old. I got the full front splits and side splits in 2 months. Chasing these stunts changed my life.
What I created was a viral video that changed my life trajectory. Key steps to Legendary Flexibility I created my own flexibility story twice. But flexibility? Not usually so.
Even if flexibility itself does not directly lead to these external gains. If you build some muscle. People move out of your way and cashiers smile at you. If you learn to do flips. Whether your moment is something directly related to flexibility splits or something supported by flexibility increased athletic performance. Speaking from observation and experience. Whether you admit it or not. Stretch side bends for bending tricks. Unrack the weight and stand there with the bar stretching your wrists for minutes total.
Stretch kicks for kick tricks. Brute Force reps Attack the kind of flexibility you want directly with brute force. Get working on whatever it is you want. Spend minutes total in the uncomfortable end range. Start splitting! Do squats total.
Do reps of any flexibility elements of the tricks you want. Do lower kicks. We are not entitled to any range of motion. The highest ranges of motion demand a lot of very hard. Key steps to Legendary Flexibility The biggest mistake I see experienced athletes make when working towards improving their flexibility is avoiding this hard. The modern mobility wizards. Your staples will always be your full range of motion movement patterns. I live the flexibility lifestyle.
Key steps to Legendary Flexibility Look. I do it through a full range of motion. I mean. Flips on a rocky. Because direct work wins every single time. If your training is constantly hurting you so that you desperately need this type of work. Stop beating around the bush and procrastinating from the direct.
Bring it! Stretch deep! Kick high! Bend and twist around. If done correctly and everyday. That means rolling around on lacrosse balls and using sticks to massage myself. So if your training begins to look mostly like the things you see in a physical therapy office.. I do way more dangerous stuff than your average lb kg guy or your average cross trainer. The second biggest mistake I see athletes make when working towards improving their flex- ibility in a movement or position is this: Get aggressive with the direct.
A lot of people complain about their hip flexors in the side splits as if this is dysfunctional or genetic. It only took me a month to get that far. It hurts like hell. For me. Going off a bit to the side here. After which. It gets easier when you get there. Train your flexibility as hard as you train anything else. Keep training hard and stay direct.
Key steps to Legendary Flexibility Quick side split test. And your right leg. If you can do this with your left leg. All those comments about it hurting your balls or whatever are just anatomical misunderstandings. The same things holding you back from doing any skill that you are suitably fit for: Step 2: Create your flexibility story.
That takes time. And no. Much of this is nervous sys- tem training: Key steps to Legendary Flexibility Then you can do it with both legs. Brute force it. Your body gives you lots of feedback. Key steps to Legendary Flexibility So the pain in the side splits in the hips: I experienced this same pain. Proper technique? Looking for some instruction on how to execute flexibility exercises cor- rectly? It takes time. I just smacked spacebar tons of time to make the video play and stop while the guy did some acrobatic trick.
But from the start. I was a stu- pid 14 year old kid. If I can do that for acrobatic tricks at that age. I learned ALL of my acrobatics by pause playing downloaded.
Do reps. Take your time. Jujimufu said start working on your flexibility goals directly. If you hurt yourself. I still do even at my level of development! I worked until I got familiar with it. Trust me. Stop trying to brain your flexibility work before you even start. Whatever it is you want. Progressive exercises? Intra-training strategy? They wanted it. Ask yourself these questions to challenge your own notions of what a lot of flexibility work really looks like.
Guys that pos- sessed legendary flexibility. How much time do you think they spent in those positions? Key steps to Legendary Flexibility [Become legendary challenge] Remember the legends of the martial arts? Jackie Chan. Bruce Lee. What did they do? Do you think they rolled around on lacrosse balls and cylindrical objects to master their flexibility?
RULE 1. Choose the right supplementary flexibility exercises There are 4 rules you must follow when choosing flexibility exercises for your goals. There is also the possibility that you cannot aerial. To increase range of motion in the aerial we must decon- struct it into its elements. This example is great because it reveals the missing link for developing flexibility for certain kinds of skill: There are only so many reps of an aerial we can do before we get tired.
Key steps to Legendary Flexibility back lifts. Get to work. And probably some splits training. Aerials love splits.
Key steps to Legendary Flexibility Speaking of the splits. To a certain degree. To get the extra volume needed for a really good training effect. For example. That fictional thing about martial arts masters or sumo wrestlers being forced at a young age into the splits. If it was common for them to be forced into the splits at a young age. Those guys are flex- ible because they stretch or stretched a lot. So do both. Bouncing stretches are great. It looks like violent bouncing.
In my world. In fact. I may be cooking eggs here in the chair splits. The chair splits are a perfect example. Control is developed by selecting exercises that involve more movement and tension. Another example is an advancement of the warrior lunge stretch. Without control you get hurt. Lazy groin stretches like these do not develop the control needed to do useful things like cooking eggs while suspended in a chair split.
Key steps to Legendary Flexibility Moreover. Flexibility is also about control Rule 2. We also stay upright and reach over the front leg to get an upper body stretch. Control is what is lacking in most people close to the full splits. To get deeper and better at the stretch. You will need more than this stretch alone to cook those eggs in the side splits. The stretch reflex tells your muscles not to go further into the stretch. There is a better way to diminish the stretch reflex for an increased range of motion than just flexing in a stretch.
Rest and repeat. Entire books have been written on this. Flexing while stretching works. Here I am doing it while holding a friend with one hand: Great splits are strong splits.
The most common way people have done this in the past is isometric contractions basically flex their muscles in the splits. Why would you ever want to be able to enter an end range of motion without also being strong at that end range? The entire message of his book can basically be summed up in this: Key steps to Legendary Flexibility The weighted front split is a good example. Isometric flexibility exercises are like trying to imagine weight on the barbell while you do back squats. Ummm… guys.
Once you start. I just told you what nobody has been saying: Hold these things over head. Change it up. And this leads us to the final rule. Even 10 lbs about 5 kgs would be a great start.
There is more than enough isometric force generated for flexibility development just from trying to maintain this position without the use of your hands! No hands!!! RULE 4. Structure and equipment are your ultimate means to increasing tension and difficulty in a stretch and facilitating the greatest ranges of motion. Generally, the greatest levels of flexi- bility are obtained by entering positions that the human body alone cannot enter.
To attain these positions, you need help from stuff. Using this block positions my body in space so that my left leg does not get jammed against the floor, which would limit the range of motion I could achieve in my right glute. The use of this structure increases the maximum range of motion possible for my glute, which is my target. The truth is that there are an extremely limited number of flexibility exercises that cannot be improved without making use of an external element.
In fact, the only exercise I can re- ally think of that is best done without an external element is a front lift kick.
How about bodyweight strength training? Bodyweight strength training has a minimalist appeal, but the reality is that bodyweight strength training would still be dwarfed without the help of pull up bars, dip bars, or even just concrete ledges, slants, or hangs.
If bodyweight strength training took the minimalist approach to its logical end, all you would have would be an empty floor. Maybe a few other things, but not much! Why oh why in the world would you limit yourself artificially to such an austere minimalist approach when it would take no effort at all to find something or someone to increase the variety and difficulty of your exercises?
The latter would inevitably build a su- perior level of fitness and make the training itself x more enjoyable and interesting?!
Jeez, how about just a tree or something to balance, hang, or push on? Look, the greatest athletes in the world all use stuff to train better.
So why would you do this to yourself when it comes to flexibility training by seeking out big empty spaces? Even yoga enthusiasts use mats, yoga blocks, wedges, towels, and other junk.
Find complex environments and equipment to use to your advan- tage. The best flexibility training environments look like jungles, not fields. And the best warriors in jungles or fields enter equipped! Have you ever tried bodyweight overhead squats? So if you just add a bit of weight, lbs kgs to accomplish this, it actually becomes easier! And your technique improves! If not a barbell, a light girl. With the added weight overhead in this example, my rear leg is smooshed into the floor.
This increases my support because more of my leg is in contact with the ground, and so there is more surface area to increase my balance. Now I have. Now you know: Grab a lb kg object and hold it somehow, probably overhead, while you train your split. You can just hang out at the bottom of a few reps some- time during your training session. Perhaps the dumbbell chest press? Feeling tight? So here we go. Like pressing. Develop chest flexibility only if you need it for something.
Stretching at the top of lat pulldown reps. See the stretching pain face? I like him a lot. Set the machine arms on a chest fly machine so they are all the way back and stretch you every rep. Bigger muscles! I began getting stretch marks on my chest.
I had to get on a chest fly machine at the gym and have that sucker wing my arms back to the point of wackiness… Then my chest started growing like crazy. I believe they do this because it works. So now ask yourself this: And boy.. It will increase flexibility in the movements better than anything else.
I trained it with super stretching like those bodybuilders I observed. The only thing I changed at all was how I trained my chest. When I started training my chest with huge stretches. I kept my diet. You can elevate your- self right until the top of your foot is in near contact with the bar. Try narrowing your stance in a stiff leg deadlift. Just kick a flat plate under the bar and give it a go.
Key steps to Legendary Flexibility How about the power lifts? Do you need more range of motion in your deadlift? Maybe your hamstrings are tight. You can also do stiff leg deadlifts with this narrow stance on a platform for an even greater stretch response.
Pause at the bottom to get a good end stretch and do some reps. Keep the weight lower and focus on the range of motion. I can attest. If you need more flexibility in your hammies. Key steps to Legendary Flexibility Does this not remind you of a familiar and popular stretching exercise? The above classic stretch is fine and all. There is no move- ment.
But there is another benefit here: In itself. Use the barbell to pull yourself deeper into the sitting stance. Keep your back upright! Key steps to Legendary Flexibility How about sumo deadlifts?
The traditional non-stiff leg sumo deadlift demands a lot of groin and hip flexibility. Push your knees out with your elbows for a greater groin stretch. If you want more flexibility in the sumo deadlift itself.
Not only because it stretches you. And hey. The external element pushes your hips further back into a seated position an increased range of motion.
It also stretches your upper back as you fight to stay upright. I could do sets of pause squats with tons of weight. The sitting stance is a fantastic stance to hold for developing your side split.
It looks a bit like the positioning of a back squat too. Different goals. Just keep the bar as close to your body as possible. They squat for strength. Focus on increasing range of motion first and foremost and then weight second. Or stretch lifts? Or lift stretches?! And as a side note. So if powerlifters are so strong on all these movements. Key steps to Legendary Flexibility Also. Key steps to Legendary Flexibility One more example. Anything that follows the 4 rules!
Use the 4 rules to judge any stretch you might have a mind to choose. Check out the wrist stretch. The front squat. But wait. The weight pushes you into positions with higher range of motion potential. Start fishing! But like a fisherman who needs to get equipped to catch.
You need to use these rules. RULE 2. You need to wipe out the laundry list of lazy. With these 4 rules. They feel good. Key steps to Legendary Flexibility So rethink what a flexibility exercise is for a moment. RULE 3. So for functional and effective flexibility development. Prioritize exercises that involve structure or make use of equipment.
Time to buy stuff! Then use it not only for flexibility. Think about what causes a stretch to happen for a moment. Support you up to your maximum range of motion effort. How about the splits on the floor? A mat is essential. Mats are inviting and encourag- ing for the kind of flexibility work where you will be all over the ground.
The thing is. Probably not even for carpeted household flooring have you thought this. There is almost no flexibility exercise in existence that cannot be improved by using structure. A stretch always happens when you lengthen against something immovable: A mat does not help you get into positions you cannot by yourself.
Also think about this. Help you move beyond those ranges into even deeper ranges of motion.. And neither are you alone. Build your flexibility toolkit To attain the highest ranges of flexibility for your goal.
This means more reps because of less stress. When you picture in your mind flexibility training. So if you want to dominate your flexibility goals. Key steps to Legendary Flexibility Get the thought of stretching in big. I did the same for flexibility training. We humans have a powerful in- stinct to create and collect equipment to reach our goals. Key steps to Legendary Flexibility I got all sorts of useful and fun tools for strength training. So what would you need in your own tool kit?
This is my flexibility training bag: I do like to have this as a module for traveling circumstances. Humans are humans because of this instinct: These pants were engineered for hardcore flexibility. Key steps to Legendary Flexibility First. For low motion style stretch- es like splits. Then you need to dress correctly for flexibility training. They are not something I simply put my branding on.
The best pants to train flexibility in are my very own Jujimufu pants. Step 1: Live the Flexibility Lifestyle. As discussed in Part I. They are available at www. Key steps to Legendary Flexibility Even my Acrobolix logo is based on me wearing them while doing a sideswipe. Key steps to Legendary Flexibility The predecessors and prototypes of these pants are what you see me wear in all my viral chair split stunt videos.
But if you are serious about your flexibility. So you need something soft. Practicing certain stretches on hard floor is suicide: I do not recommend a yoga mat.
This may sound trivial. Hard is for performing. If you bought two of these. Key steps to Legendary Flexibility Your skin. Let me show you my budget recommendation: This is an Everlast mat. What if I told you that. So no shoes. No seriously. Get socks and low friction pants. I make a note that you should train flexibility in stimulating. In Train flexibility in great places with great people in Part II.
Key steps to Legendary Flexibility Well. Is this nutty? To do that. Flexibility Training Programs has a specific workout for relaxed splits practice. And in order to maximize relaxed stretching results. It will. So remember: I wish I had purchased my giant mat years ago. So if your knees and ankles are getting bashed by hard floors. Key steps to Legendary Flexibility I know I have demanded you to accept that flexibility is primarily about controlling the stretched position with greater levels of strength and coordination.
A big. So get a mat. The truth is. For support or to push yourself deeper into a stretch. Key steps to Legendary Flexibility So after pants and a mat. Here is a non-comprehensive. A chair for support. It may have value in rehab.
Key steps to Legendary Flexibility Or several chairs. Fixed beams. Pull yourself down into a stretch. A barbell can easily be adjusted up and down on a power rack.
Key steps to Legendary Flexibility Pulling myself down into a groin stretch with a loaded barbell. When balance is challenged.
Key steps to Legendary Flexibility Here are a pair of yoga blocks: Blocks can be used for increasing elevation or challenging balance in stretched positions. Flexibility Training Pro- grams for more discussion on gymnastics rings for flexibility development. Key steps to Legendary Flexibility A pair of rings.
Rings can also be used for advanced lower body flexibility development. Key steps to Legendary Flexibility Weights. Step 4: Choose the right supplemen- tary flexibility exercises. Here a barbell is stretching my groin in a squat.
This is called a bent press. Look at my band collection on my wall. Bands are one of the cheapest and most effective upper body stretching tools. I like to stretch with constant motion when I use bands. Get creative. Key steps to Legendary Flexibility Bands are super for the chest and shoulders. Here the elasticity of the band lends itself poorly to getting my left shoulder stretched. Especially for shoulder stretches. Key steps to Legendary Flexibility You should also try attaching the band to structures.
Key steps to Legendary Flexibility So in this case. And an oblique stretch. Key steps to Legendary Flexibility If you like sticks. Good for kids too! The best stick for upper body stretching. This is a FlexFixx strap. Key steps to Legendary Flexibility Straps are also good for many of the same stretches that bands and sticks facilitate.
Key steps to Legendary Flexibility The loops in this strap can be used for lower body stretches. For optimizing flexibility training you should keep track of rest pe- riods to make sure you are resting enough between sets. Key steps to Legendary Flexibility A stopwatch.
Flexibility training is no exception. Collection 2: Tracking we go into more details about using a stopwatch for flexibility training. Later in this book. A stopwatch is one of the best training tools around.
These are Strong Sleeves from www. And they protect your knees from getting beat up when you do things like… splits on hard- wood floor with a lb 91kg strongman log overhead. A14 - Arm-up Rotator 8tretch: Sfnnd wIfh your nrm ouf nnd your foronrm oInfIng uwnrds nf 90 dogroos. WIfh your ofhor hnnd uII fho boffom of fho broom sfIck forwnrd. Sfnnd wIfh your nrm ouf nnd your foronrm oInfIng downwnrds nf 90 dogroos.
WIfh your ofhor hnnd uII fho fo of fho broom sfIck forwnrd. A1 - Reverse 8hou der 8tretch: Sfnnd urIghf nnd cIns your hnnds fogofhor bohInd your bnck. Sfnnd urIghf wIfh your bnck fownrds n fnbIo or bonch nnd Inco your hnnds on fho odgo of fho fnbIo or bonch. Sfnnd urIghf nnd InforIock your fIngors. SIf on fho ground nnd hnvo n nrfnor sfnnd bohInd you. Sfnnd wIfh your nrm oxfondod fo fho ronr nnd nrnIIoI fo fho ground.
HoId on fo nn ImmovnbIo objocf nnd fhon furn your shouIdors nnd body nwny from your oufsfrofchod nrm. Sfnnd wIfh your nrm oxfondod nnd your foronrm oInfIng u nf 90 dogroos. Iond your nrms nnd sIowIy Iowor your onfIro body. IInco your nrms on fho objocf nnd Iowor your uor body fownrd fho ground. Thon ronch down your bnck wIfh your hnnds. Thon uso your ofhor hnnd or n roo or fowoI fo uII your oIbow down.
InforIock your fIngors In fronf of your chosf, fhon sfrnIghfon your nrms nnd furn fho nIms of your hnnds so fhnf fhoy fnco oufwnrds. HoId onfo your fIngors nnd furn your nIms oufwnrds. IInco fho fIs of your fIngors fogofhor nnd ush your nIms fownrds onch ofhor. Io fnco down nnd brIng your hnnds cIoso fo your shouIdors. Koo your hIs on fho ground, Iook forwnrd nnd rIso u onfo your oIbows. Thon sIowIy bond ono nrm nnd rofnfo fhnf shouIdor fownrds fho ground. Sfnnd wIfh your nrms ouf In fronf nnd your hnnds crossod ovor, fhon ush your hnnds forwnrd ns fnr ns ossIbIo nnd Iof your hond fnII forwnrd.
Sfnnd wIfh your nrms crossod ovor nnd fhon rnIso fhom nbovo your hond. Io on your bnck nnd oxfond your nrms bohInd you. Koo your foos oInfIng uwnrds nnd Iongfhon your body ns much ns you cnn. Koo your foos oInfIng uwnrds nnd rosf your nrms by your sIdo or on your In. Thon brIng your ofhor foof u fo your knoo nnd Iof your hond fnII forwnrd. Io on your bnck nnd koo ono Iog fInf on fho ground. Io on your bnck nnd uso your hnnds fo brIng bofh knoos Info your chosf.
KnooI on fho ground nnd ronch forwnrd wIfh your hnnds. KnooI on your hnnds nnd knoos. Sfnnd wIfh your foof shouIdor wIdfh nnrf. SIowIy rofnfo your shouIdors fo ono sIdo. SIowIy rofnfo your bnck nnd shouIdors fo ono sIdo. Io on your bnck nnd cross ono Iog ovor fho ofhor. Koo your nrms ouf fo fho sIdo nnd bofh Iogs sfrnIghf.
Koo your nrms ouf fo fho sIdo nnd Iof your bnck nnd hIs rofnfo wIfh your knoos. Turn your shouIdors nnd uf your nrm onfo your rnIsod knoo fo hoI rofnfo your shouIdors nnd bnck. SIf wIfh ono Iog crossod undor fho ofhor nnd fho ofhor foof crossod ovor your knoo, fhon furn your shouIdors nnd uf your nrm onfo your rnIsod knoo fo hoI rofnfo your shouIdors nnd bnck. KnooI on your hnnds nnd knoos nnd fhon fnko ono hnnd nnd ronch nround fownrds your nnkIo. Koo your bnck nrnIIoI fo fho ground.
Sfnnd wIfh your foof nbouf shouIdor wIdfh nnrf nnd Iook forwnrd. E02 - Ly ng Leg Tuck h p 8tretch: Io fnco down nnd bond ono Iog undor your sfomnch.
Sfnnd bosIdo n chnIr or fnbIo nnd Inco fho foof furfhosf from fho objocf onfo fho objocf. E04 - 8tand ng Leg Rest ng h p 8tretch: SIowIy Iowor yoursoIf fownrds fho ground. E0 - 8tand ng Rotat ona h p 8tretch: Thon sIowIy Iowor your body. SIf wIfh you Iogs crossod nnd your knoos ouf, fhon gonfIy ronch forwnrd.
E08 - 8 tt ng Feet-together Reach Forward 8tretch: SIf wIfh fho soIos of your foof fogofhor nnd your knoos ouf, fhon gonfIy ronch forwnrd. E10 - 8 tt ng Foot-to-chest uttocks 8tretch: E12 - 8 tt ng Leg Rest ng uttocks 8tretch: Io on your bnck nnd sIIghfIy bond ono Iog. Thon ronch forwnrd, hoIdIng onfo your knoo nnd uII fownrds you. If you hnvo n knoo Injury or suffor from knoo nIn, fnko oxfrn cnro whon orformIng fhoso sfrofchos or nvoId fhom nIfogofhor.
KnooI on ono foof nnd fho ofhor knoo. If noodod, hoId on fo somofhIng fo koo your bnInnco nnd fhon ush your hIs forwnrd. F02 - 8tand ng 0uad 8tretch: HoId on fo somofhIng for bnInnco If noodod. Sfnnd urIghf nnd fnko ono smnII sfo forwnrd. F04 - Ly ng 0uad 8tretch: Io fnco down, ronch bnck wIfh ono hnnd nnd uII ono foof u bohInd your buffocks.
Koo your knoos fogofhor nnd ush your hIs forwnrd. F0 - 8 ng e Lean-back 0uad 8tretch: SIf on fho ground, bond ono knoo nnd Inco fhnf foof noxf fo your buffocks. Thon sIowIy Ionn bnckwnrds. SIf on fho ground, bond bofh knoos nnd Inco your foof noxf fo your buffocks. Thoy orIgInnfo from fho boffom of fho hI bono nnd oxfond fo boIow fho knoo. S02 - 8tand ng Toe-down hamstr ng 8tretch: Sfnnd wIfh ono knoo bonf nnd fho ofhor Iog sfrnIghf ouf In fronf. IoInf your foos fownrds fho ground nnd Ionn forwnrd.
Koo your bnck sfrnIghf nnd rosf your hnnds on your bonf knoo. IoInf your foos uwnrds nnd Ionn forwnrd.
S04 - 8tand ng Leg-up hamstr ng 8tretch: Sfnnd urIghf nnd rnIso ono Iog on fo nn objocf. Koo fhnf Iog sfrnIghf nnd oInf your foos uwnrds. Koo your bnck sfrnIghf nnd Ionn your uor body forwnrd.
S0 - 8 tt ng 8 ng e Leg hamstr ng 8tretch: IrIng your ofhor foof fownrds your knoo nnd ronch fownrds your foos wIfh bofh hnnds. Io on your bnck nnd koo bofh Iogs sfrnIghf. Hnvo n nrfnor rnIso ono of your Iogs off fho ground nnd ns fnr bnck ns Is comforfnbIo. Mnko suro your foos nro oInfIng dIrocfIy bnckwnrds.
S08 - Ly ng ent Knee hamstr ng 8tretch: Io on your bnck nnd bond ono Iog sIIghfIy. Io on your bnck nnd koo your Iogs sfrnIghf.
S10 - Knee ng Toe-up hamstr ng 8tretch: Koo your bnck sfrnIghf nnd oInf your foos uwnrds. Cross your ofhor Iog ovor nnd rosf your foof on your fhIgh. S12 - 8tand ng Leg-up ent Knee hamstr ng 8tretch: Sfnnd wIfh ono foof rnIsod onfo n chnIr or nn objocf. Iond your knoo nnd Iof your hooI dro off fho odgo of fho objocf.
Koo your bnck sfrnIghf nnd movo your chosf fownrds your rnIsod knoo. Sfnnd wIfh ono foof rnIsod onfo n fnbIo. Koo your Iog bonf nnd Ionn your chosf Info your bonf knoo. S14 - 8 tt ng ent Knee Toe-pu hamstr ng 8tretch: HoId onfo your foos wIfh your hnnds nnd uII your foos fownrds your body. Koo your bnck sfrnIghf nnd Ionn forwnrd. Iond forwnrd nnd ronch fownrds fho ground. HoId onfo your nnkIos nnd ush your knoos fownrd fho ground wIfh your oIbows.
Koo your bnck sfrnIghf. Sfnnd wIfh your foof wIdo nnrf nnd your foos oInfIng dIngonnIIy oufwnrds, fhon bond your knoos, Ionn forwnrd nnd uso your hnnds fo ush your knoos oufwnrds. Koo your foos fncIng forwnrd nnd sIowIy movo your ofhor Iog nwny from fho objocf. Sfnnd wIfh your foof wIdo nnrf. KnooI fnco down wIfh your knoos nnd foos fncIng ouf. Thon Ionn forwnrd nnd ronch fownrds fho ground. Sfnnd urIghf nnd cross ono foof bohInd fho ofhor. Koo your foof fogofhor, nnd Ionn your hIs nwny from fho oIo.
Cross ono foof bohInd fho ofhor nnd sIIdo fhnf foof fo fho sIdo. Iush your body u wIfh your nrm nnd koo your hI on fho ground. IrIng your fo Iog u fo your ofhor knoo nnd ush your hI fownrds fho ground. Koo your Iog sfrnIghf nnd Ionn fownrds your foos.
J02 - 8tand ng Toe Ra sed 6a f 8tretch: Sfnnd on n rnIsod objocf or sfo. Iuf fho bnII of ono foof on fho odgo of fho sfo nnd koo your Iog sfrnIghf. J04 - 0oub e hee -drop 6a f 8tretch: Iuf fho bnIIs of bofh foof on fho odgo of fho sfo nnd koo your Iogs sfrnIghf. Sfnnd urIghf nnd fnko ono bIg sfo bnckwnrds. J0 - Lean ng hee -back 6a f 8tretch: Mnko suro fhnf bofh foos nro oInfIng forwnrd nnd your hooI Is on fho ground.
Sfnnd urIghf nnd Inco ono foof In fronf of fho ofhor. Iond your fronf Iog nnd koo your bnck Iog sfrnIghf. Iush your hooI fo fho ground nnd Ionn forwnrd. IInco your hnnds on fho ground In fronf of you. J08 - 8 tt ng Toe-pu 6a f 8tretch: Iond your knoo nnd Ionn forwnrd.
K02 - 8 ng e hee -drop Ach es 8tretch: Sfnnd on n rnIsod objocf or sfo nnd Inco fho bnII of ono of your foof on fho odgo of fho sfo. Sfnnd urIghf nnd fnko ono sfo bnckwnrds. Iond your bnck knoo nnd ush your hooI fownrds fho ground.
K04 - Lean ng hee -back Ach es 8tretch: Mnko suro fhnf bofh foos nro oInfIng forwnrd nnd your hooIs nro on fho ground. Iond your bnck knoo nnd Ionn fownrds fho wnII.
K0 - 6rouch ng hee -back Ach es 8tretch: Iond your fronf Iog nnd your bnck Iog nnd fhon ush your bnck hooI fownrds fho ground. KnooI on ono foof nnd Inco your body woIghf ovor your knoo.
Koo your hooI on fho ground nnd Ionn forwnrd. K08 - 8quatt ng Ach es 8tretch: IInco your hnnds ouf In fronf for bnInnco.
Sfnnd urIghf nnd Inco fho fo of your foos on fho ground bohInd you. Iush your nnkIo fo fho ground. L02 - Front 6ross-over 8h n 8tretch: Sfnnd urIghf nnd Inco fho fo of your foos on fho ground In fronf of your ofhor foof. SIowIy bond your ofhor knoo fo forco your nnkIo fo fho ground.
Sfnnd wIfh your bnck fo n chnIr. IInco fho fo of your foos onfo fho chnIr nnd fhon ush your nnkIo downwnrds. L04 - 0oub e Knee ng 8h n 8tretch: SIf wIfh your knoos nnd foof fInf on fho ground. SIf bnck on your nnkIos nnd koo your knoos fogofhor.