ROLL OUT
Target your:
Feet
Calves
Shins
IT Bands
Adductors
Quads
Hamstrings
Hips/Glutes/Low Back

DYNAMIC STRETCHES AND LOCOMOTION

You will be moving down and back a 20-50ft length with these stretches.

CIRCUIT:
10 reps World’s Greatest Stretch
10 reps Side to Side Lunge
10 reps Quad Stretch and Reach
10 reps Standing Hamstring Stretch and Reach
10 reps Standing Glute Stretch
Jog/Backpedal
High Knees
Butt Kickers

EXERCISE DESCRIPTIONS:

World’s Greatest Stretch – Start in a high plank position with your hands under your shoulders and feet together. Your body should start in a nice straight line. Step your right foot outside your right hand. Drop the right elbow down into the instep of your right foot. Then rotate open facing your right leg, stretching your right arm up toward the ceiling. Bring the right hand back down to the ground. Then step your other foot forward and stand up. Then step forward with the left foot so it is outside your hand. Drop the left elbow down into the instep of your left foot. Then rotate open facing your left leg, stretching your left arm up toward the ceiling. Bring the left hand back down to the ground. Then step your other foot forward and stand up. Keep alternating sides as you move forward.

Side to Side Lunge – Step laterally and sink into a side lunge, bending the knee and sitting your butt back. Keep the other leg straight as you step to the side. Then move to a side lunge on the other side, staying low as you move across. Then drive off the bent leg and come up to standing. Step out to the side again and move in a low lunge to the other side. Step back up and together. Once you do about 5 stepping out into a lunge on one side, switch to the other side.

Quad Stretch and Reach – Standing on the right foot, grab the left ankle with the left hand. Pull the left heel in to your butt while keeping the leg close to the standing leg and the knee pointing toward the ground. As you stretch the quad, reach the right hand up and back toward the ceiling. You should feel a nice stretch not only down your quad but also across your entire body. This will even open up your chest and lat after sitting all day at a computer. Hold for 1-2 seconds and then step forward and do the stretch on the other side.

Standing Hamstring Stretch and Reach – Standing, cross your left leg over your right leg. Bring the left foot over and across until the big toe is even with the big toe of the right foot. You want your feet even so that your front leg (the left leg) is pressing the back leg (right leg) straight during the stretch. Clasp your hands together and reach up overhead. Get a nice big stretch. Then bend forward, reaching the hands down to the ground. Hold for 1-2 seconds. Then relax and step forward to repeat on the other side. If your hips/glutes are tight, you can also reach toward the instep of the back foot to stretch your IT Band.

Standing Glute Stretch – Stand and lift one leg, bending the knee and grabbing under your ankle and knee. Pull the bent leg into your chest to feel a nice stretch in the outside of your glute. Then step forward and pull the other leg in.

Jog/Backpedal – A nice light run down and then backward back. You aren’t running your fastest. You are just getting your heart rate up.
High Knees – Jogging forward down, try to bring your knees forward up to your chest. Try to do as many high knees as possible almost in place. Don’t worry about moving quickly down the 20-50ft. Instead focus on doing a ton of high knee reps. As you move backward back, continue the high knees even though they may feel awkward.
Butt Kickers – Jogging forward down, try to kick your butt with your heels. Try to kick your butt as many time as you can. Don’t worry about moving forward quickly just try to kick your butt quickly. Even as you move backward, continue to kick your butt.