What's up, guys? Jeff Cavaliere, Athleanx.com. I'm going to make you feel amazing, literally in just
minutes here. And I want you to do this every day within 10 minutes of waking up. Now, the reason
why I say 10 minutes is because I know things get in the way and you're never going to do it. So,
if you get up and make it a habit to start right away, you're going to feel great. The first thing
I want you to do is get down on the ground, we're going to open up your hips, your legs,
and make everything feel incredible. Everybody is tight when they get out of bed in some way,
shape, or form, you take your feet just like this and you sit back down onto your heels. So,
in other words, I just got down to the ground, put my feet together, toes together, and sit back. And
where you're going to feel this is right here deep into the groin, right? Maybe a little bit into
the low back, a little bit into the shoulders, but mostly trying to feel it right in through
the groin. You hold this for 30 seconds. Now in one smooth flow, get straight up like this into
that downward dog. Now people get lazy with the downward dog, they keep their toes down, but their
heels off the ground, that's not good. Drive the heels into the ground right away. You're going to
feel it from the very bottom of your heel, all the way up through your hamstring and into your hips.
Right? So if I drive my heels down, I might have to come up a little higher to get there,
but that's okay, and then I'm going to just try to reach my head up a little bit, Look up.
Just by looking up, it starts to drive you down a little bit more into anterior pelvic tilt that
really lights up your hamstrings. So, 30 seconds here. Now we come down just a little bit and
this is called the Step Through. This is crazy. You step through with your legs straight at the
knee and you let the outside of your footrest on the ground. What you're going to feel here
is this intense stretch on the outside of your lower leg. This is the peroneal, you feel this,
this is an area that we never, ever touch. And all I want you to do when you're in this position here
is just slide your upper body a little bit in this direction. So, when I'm in that stretch,
a little bit of a stretch in that direction, just like that. Okay, When I'm done with that,
I take the other leg straight through again, sink down a little bit, make sure the leg here,
this knee is straight on the outside of that foot, the whole thing laying on the outside. And then
when I'm in this position, just slide a little bit in the direction of the foot, just like that,
30 seconds. We're almost there, almost done. Then what we do is we come back
to center again and just bring one leg up just like this and sit down into it. Now,
here you're trying to get like a 90-degree angle here at your knee and here at your hip.
And what you'll find is that you get this really deep stretch in the outside of your hip.
And this is an area that we don't stretch often enough. We need to get these muscles loose. These
are what lock the hip up and prevent you from feeling loose enough. It's really what makes
you feel -- sometimes it causes a lot of low back pain when these aren't loose enough. And
then from here, all I'm going to do is let myself get a lot higher and then drop down. So now I've
just shifted the focus to the other hip right in here through the hip flexor, just like that. So,
I came, I was down on this side, I come up to the center, you can even lift an arm up if you can to
stretch out your lower abs. But what I've got now is this intense stretch right here through the hip
flexor. Obviously, I switch up those legs again, this side, now I'm working the hips this way.
Again, try to get that 90/90. And when I'm done with that stretch there,
then what I'm going to do is again, come up nice and tall, get that stretch all the way down here
into the hip flexor. Remember guys, within 10 minutes of waking up because I don't want you to
forget. Too easy for things to get in the way. Get down here. Do this four simple stretches,
you'll be done in four minutes. All right, guys. I hope you feel better, I know you will.
If you're looking for full programs, we got them over at Athleanx.com. Supplements also,
brand new protein at Athleanx-RX.com. All right, guys, we'll be back here again. Click Subscribe
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