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Description

If you sit a lot and/or walk/run a lot, this is for you. This longer flexibility session can be performed whenever you have the time, maybe after a run or on a running rest day. Start with full body foam rolling, slowly working into the legs to release the hips and loosen your tight quads. Also spend time opening the shoulders. Then move on to a light yoga sequence focused on the hips and legs.


Exercises

Set 1: 1 round
Back Rolls
Back Rolls
45 seconds
Right Lat Rolls
Right Lat Rolls
30 seconds
Left Lat Rolls
Left Lat Rolls
30 seconds
Transition
Transition
10 seconds
Advanced Right Glute Rolls
Advanced Right Glute Rolls
30 seconds
Advanced Left Glute Rolls
Advanced Left Glute Rolls
30 seconds
Stacked Hamstring Rolls
Stacked Hamstring Rolls
40 seconds
Calf Rolls
Calf Rolls
1 minute
Transition
Transition
10 seconds
Advanced Right IT Band Rolls
Advanced Right IT Band Rolls
30 seconds
Right Leg Quad Rolls
Right Leg Quad Rolls
30 seconds
Right Adductor Rolls
Right Adductor Rolls
30 seconds
Transition
Transition
10 seconds
Advanced Left IT Band Rolls
Advanced Left IT Band Rolls
30 seconds
Left Quad Rolls
Left Quad Rolls
30 seconds
Left Adductor Rolls
Left Adductor Rolls
30 seconds
Transition
Transition
10 seconds
Long Foam Roller Back Rolls
Long Foam Roller Back Rolls
1 minute
Angel Arms on Foam Roller
Angel Arms on Foam Roller
30 seconds

Set 2: 1 round
Transition
Transition
10 seconds
Quad Stretches
Quad Stretches
1 minute
Cat Cow
Cat Cow
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Half Pigeon
Left Half Pigeon
1 minute
Right Half Pigeon
Right Half Pigeon
1 minute
Yoga Bridge
Yoga Bridge
30 seconds
Lying Spinal Twist
Lying Spinal Twist
40 seconds
Half Cobra Pose
Half Cobra Pose
30 seconds
Child's Pose
Child's Pose
30 seconds
Transition
Transition
10 seconds
Butterfly
Butterfly
30 seconds
Wide Right Leg Stretch
Wide Right Leg Stretch
30 seconds
Wide Left Leg Stretch
Wide Left Leg Stretch
30 seconds
Seated Forward Bend
Seated Forward Bend
30 seconds


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