transition to butterfly-groin/adductor proposal hip/quad stretch pigeon stretch hip/glute – tall bend side to side )grab wrist; transition to straight arms behind pec stretch wide legs bent over with and without arms locked behind back feet in squat open knees on toes if hips to tight to go down on – – – heels knees frog stretch groin/adductor/hips – t-spine w/straight leg strider stretch with rotations hips/legs/t-spine rotation – Seated alternate hamstring stretch nose to knee – feet together grab toes and pull chest to thighs – – stack knees alternate and lean glute/hips – – rotation/twist stretch spine/glute – Back hip rotation hip rotators – box bridge (wrestler twist) - core bridge bridge) - core legs up and over - core legs 10 seconds core – Knees to chest knee closed Lying cross legged stretch Single knee to chest both – – – and open both sides sides Lying twist stretch both sides Cross legged side-to-side stretch Shoulder-chest stretch-we did ours – seated Kneeling wrist stretches Bird dog use back not arms Downward dog legs can be Plank – – straight and pedal feet for calve stretch Forward fold Ankle/toe/knee stretch: Groin Butterfly Stretch One last version sit bum inside – feet knees together, bum on – floor with heels touching side of bum
transition to butterfly-groin/adductor proposal hip/quad stretch pigeon stretch – hip/glute tall bend side to side )grab wrist; transition to straight arms behind pec stretch wide legs bent over with and without arms locked behind back feet in – squat – open knees – on toes if hips to tight to go down on heels knees frog stretch – groin/adductor/hips t-spine w/straight leg strider stretch with rotations – hips/legs/t-spine rotation Seated alternate hamstring stretch – nose to knee feet together – grab toes and pull – chest to thighs stack knees – alternate and lean – glute/hips rotation/twist stretch – spine/glute Back hip rotation – hip rotators box bridge (wrestler twist) - core bridge bridge) - core legs up and over - core legs 10 seconds – core Knees to chest – knee closed and open Lying cross legged stretch – both sides Single knee to chest – both sides Lying twist stretch – both sides Cross legged side-to-side stretch Shoulder-chest stretch-we did ours seated Kneeling wrist stretches Bird dog – use back not arms Downward dog – legs can be straight and pedal feet for calve stretch Plank Forward fold Ankle/toe/knee stretch: One last version – sit bum inside feet – knees together, bum on floor with heels touching side of bum Groin Butterfly Stretch