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Flexibility Mini-Course – Day 2

  • FF Cobra
  • FF Kneeling Lunge  A

 

Welcome to Day 2 of the Flexibility Mini-Course!

Today’s routine:

  1. Cobra Stretch
  2. Kneeling Lunge A

We’ll start with the Cobra stretch we did yesterday, and then we’ll add a stretch called the Kneeling Lunge A (you can probably guess that means there’s a Kneeling Lunge B included in our full flexibility course). Kneeling Lunge A targets the hip flexors in particular, which tend to be quite tight in most people.

The primary muscle areas addressed with the Kneeling Lunge A stretch are:

  • Hip Flexors
  • Quadriceps
  • Hip Internal Rotators
Key Points
• Maintain a flattened lumbar spine (posterior pelvic tilt).
• Keep the front leg foot out far enough so that when you shift forward, your knee is in an comfortable position.
• Keep hips and shoulders square.
• Dynamic action is either:
- Straightening back knee and lengthening heel backwards. Upper body is still and stable.
- Engaging hip flexors by pulling your knee into the ground.

Practice these two stretches for a few minutes today, then come back tomorrow for Day 3’s stretches!

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