Lower Body Intense - Advanced

Intense stretch routine to increase flexibility in lower body.

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Exercises:

• Lying quadriceps stretch

  

  Lie down and tighten the abdominal muscles, grab both ankles and move the feet towards the rear. Strive to keep your knees together.

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• Squated adductores stretch

  

  Start in standing position with legs wide apart, aligning knees and feet 45 degrees outward and sit back just as you do when you squat. Lean forward upper body with your back straight and place elbows on your thighs, pressing them lightly out with forearms to intense the stretch.

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• Deep calf stretch

  

  Start from a kneeling position and sit back towards your heels with your bottom and place one foot into the floor so that your toes line up with the knee that is in the ground. Place your body weight on the sole of the foot and stamp down the heel. Lean forward, lift the buttocks from the heels, think that the knee of the stretching leg should move slightly forward and down, without the heel leave the ground.

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• Calf stretch

  

  Stand in a strong position and step one large step backward with one foot and place both feet with your toes pointing straight ahead. Tighten abdominal muscles to stabilize, place the weight on the front leg and stamp down the rear foot's heel in the floor with a straight knee. Keep back leg stretched throughout exercise and press your hip forward and down.

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• Standing hamstring stretch 90

  

  Start in standing position with legs wide apart and the knees slightly bent, reach arms upwards, lean your upper body forward to 90 degrees and straighten your legs, but avoid hyperextending the knee joints. Bulge with buttocks and keep your back straight all the time.

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• Gluteus stretch leaned forward

  

  Start from a kneeling position, place one knee in front of the body and support using your hands and arms. Keep back leg stretched straight back and press the hip towards the ground.

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• Hamstrings standing

  

  Bend forward slowly with your back straight, bend the the legs while leaning forward upper body and then stretch legs slowly and in control when upper body hanging down. Avoid Bend forward slowly with your back straight, avoid hyperextending the knee joints.

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Lower Body Intense - Advanced is 1 of 60 stretch routines in Poworkout Stretch. Available for iPhone and iPad.