- Hey, everyone, welcome back to "Flexibility Friday."
Today, we're gonna be working
on a stretch routine for leg flexibility,
so that lower half of your body,
getting the mobility up and range of motion improved.
Let's start with our warm-up,
so grab some space and let's do it.
(energetic music)
All right, let's get our jumping jacks moving.
Here we go, on five, six, and seven, and a one.
(bouncy music)
And flip, up!
(bouncy music)
And to the back, up!
(bouncy music)
Other side.
Let's high knees to the front and lift.
Keep those arms activated, kick your booty.
(bouncy music)
And high knees, lift up.
And kick your booty.
Good, let's step it out, plie.
Breathe up and drop it down.
Plie, breathe up and drop it down.
Last time, plie, breathe up and drop it down.
Jumping feet together, raise your arms high,
and fold all the way forward.
(lively music)
Starting out with our hamstring stretch,
all the way forward, everybody, plie.
And stretch it straight.
Plie, and stretch it straight.
Plie, stretch it straight, long back.
Plie, stretch it straight,
lock your feet away from each other.
Try and lace your hands behind your ankles, if you're able.
Plie and stretch.
Again, plie and stretch.
Last time, plie and stretch,
holding it there,
really getting into the backs of those legs.
You're gonna shift over to one side.
Reach the same arm high.
(lively music)
Really lifting those hips up to the sky.
(lively music)
And bringing it down.
Bend the opposite knee.
And stretch, again, bend the opposite knee.
And stretch, coming through the middle
and other side.
Keep those toes facing forward, everybody.
(lively music)
Beautiful and lift the same arm high.
(gentle music)
And bringing it back down.
Bend that opposite knee and stretch it straight.
Bend the opposite knee and stretch it straight.
Then back to the middle, walk your feet in.
Plie, roll all the way up, all the way up to the sky.
We're gonna step over to one side, lift into a Flamingo.
So while we're here, you want to try
and get your heel as close to your booty as possible,
while standing up tall.
And shifting over to the other side,
lift up, lengthen.
For an extra challenge, you can lean forward.
(gentle music)
And then bring it back together.
Going back to that wide-legged stance,
turn your feet out into a second position.
Plie, breathe up,
drop your elbows to your knees.
Hold it here.
(gentle music)
Use your elbows to push those knees back,
towards the back of the room.
(gentle music)
Beautiful, and we're gonna go ahead and drop to one side,
shift over into that lunge, and hold,
making sure that that knee is on top of the ankle.
Hips are squared forward.
(bright music)
Let's drop that knee to the floor.
Lengthen up for a good hip flexor stretch,
lengthen up, then back,
and bringing it forward.
Set those hips back into a hamstring stretch.
Feel free to come all the way down, if you like.
(bright music)
And coming back up
into that lunge.
Tuck that toe up into your triangle.
Good.
Let's flex our front foot and plie that back foot.
(gentle music)
And stretch.
And lunge.
And side.
Beautiful, everybody, from here,
you're gonna shift over to that other side,
point those toes.
(bright music)
Let gravity let those hips fall to the floor.
(bright music)
And we're gonna come right back over
to the other sides, lunge,
and hold.
(gentle music)
Beautiful, really lengthen out for that hip.
Try to lean over that front ankle,
drop your knee to the floor.
Come on up for a quick hip flexor stretch,
reach up and back, and forward.
Go ahead and send those hips backwards.
Flex that front foot for a good calf stretch
and hamstring stretch.
The more you square your hips forward instead
of letting them open up to the front, the better.
If you're ready, feel free to come on down,
get your nose as close to the floor as possible.
(gentle music)
And coming back up.
(lively music)
Let's tap those toes,
bring it all the way up to a triangle again.
This time, flex that front foot, bend that back knee,
hit your nose to your knee, lengthen your spine.
Stretch it straight.
And come all the way down, let's flip to the front
and go ahead and sit to the floor, in your center.
Even if you're here, that's okay.
What I want you to try and do is send your hips under,
sit onto your sit bones, those bones underneath your booty,
take your arms out to a T and stretch over to the side.
Lift and over to this side.
Lift, flex those toes, take it center.
Even if you're not that far down in here, here, it's okay.
Remember to stretch, not strain.
Try not to sink into your shoulders.
Push up, always activate every part
of your body, when stretching.
(gentle music)
Come on up, we're gonna move into our butterfly position.
Get that lateral side of that legs nice and stretched.
Lift up super nice and tall.
Feel free to take a little head roll here,
that always feels good,
and then stretch it forward.
Use your elbows to push those knees down to the floor.
(gentle music)
Don't forget to breathe, everybody.
Breathing is your best friend when working on flexibility.
Roll it up nice and tall,
point those legs out in front of you.
We're gonna separate our feet about one foot apart.
Breathe it up, reach your arms high to go forward,
or just drop your head.
(gentle music)
Flex those toes, pull them back towards you.
(upbeat music)
Beautiful.
And point drop your head again.
Even if you're here, that's okay,
just remember a long spine and breath.
And flex those toes, pull them back towards you.
(upbeat music)
Lower down, we're gonna come into a quick Z-sit position.
From here, you're just going
to place your weight onto your palms.
You're gonna keep your knees glued to the floor,
but turn your belly button forward.
You're gonna feel a good stretch in that side hip.
This is one of my favorites. It's underrated.
And here, bring your knees together,
let's shift over into our other side Z-sit.
And (laughs) bring it all of the way back,
rotate forward.
If you don't feel this stretch,
keep your knees on the floor
and come down to your forearms.
You'll get a nice front-of-that-thigh stretch.
Good, and then bring it together.
Then come on up.
Good job, everybody.
All right, everyone, thank you for joining me
on this "Flexibility Friday."
That stretch routine
for leg flexibility can be done every single day.
Just remember, with any other flexibility training,
consistency, patience, being kind to your body,
taking a breath, while you're stretching,
stretch, not strain, okay?
Sending love to all of you! Happy stretching!
And I'll see you so very soon.
(bright music)