Flexibility Work
Casual   Ic_time_32x32 17:00    Target_32x32 Legs    Ic_workout_dumbbell_32x32 Foam Roller
This longer flexibility session can be performed whenever you have the time, maybe after a run or on a running rest day. It is designed to rid you of tightness, and help you to recover faster for optimum health and overall performance. You need a foam roller for this flexibility session.

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Exercises

1 round of:
Back Rolls
Back Rolls

45 seconds
Right Lat Rolls
Right Lat Rolls

40 seconds
Left Lat Rolls
Left Lat Rolls

40 seconds
Transition
Transition

10 seconds
Right Glute Rolls
Right Glute Rolls

30 seconds
Advanced Right Glute Rolls
Advanced Right Glute Rolls

30 seconds
Left Glute Rolls
Left Glute Rolls

30 seconds
Advanced Left Glute Rolls
Advanced Left Glute Rolls

30 seconds
Stacked Hamstring Rolls
Stacked Hamstring Rolls

1 minute
Transition
Transition

10 seconds
Advanced Right IT Band Rolls
Advanced Right IT Band Rolls

1 minute
Right Leg Quad Rolls
Right Leg Quad Rolls

45 seconds
Transition
Transition

10 seconds
Advanced Left IT Band Rolls
Advanced Left IT Band Rolls

1 minute
Left Quad Rolls
Left Quad Rolls

45 seconds
Calf Rolls
Calf Rolls

1 min 30 secs
Transition
Transition

15 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch

1 minute
Transition
Transition

10 seconds
Seated Pigeon Pose
Seated Pigeon Pose

1 minute
Wide Right Leg Stretch
Wide Right Leg Stretch

30 seconds
Wide Left Leg Stretch
Wide Left Leg Stretch

30 seconds
Center Leg Stretch
Center Leg Stretch

30 seconds
Transition
Transition

10 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch

40 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch

40 seconds
Quad Stretches
Quad Stretches

1 minute

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