🏋🏼‍♀️ Leg Day Stretches 🏋🏼‍♀️ ⠀ I decided to try and obliterate my legs in the gym today and tried out a bunch of stuff I never have before like sumo squats (😳) and smith machine stuff. I might be a little lost for now but if there’s one thing I DO know, it’s how to stretch it out after. So for those of you on the opposite side of that see-saw, here are my top 5 essential stretches after working my legs. They’ll feel great straight after the workout and necessary torture the next day 👌🏼 ⠀ 1️⃣ Reclined pigeon - or dead pigeon as I prefer to call it 🐦🔫 Keep the back of your pelvis pressed against the floor (think of resisting that backwards roll shape). Figure 4 shape with the legs. Arm strength draw the thigh in as hip strength pushes the top knee away from you. Top foot stays flexed. The stretch should be felt in the outer hip of the top leg. ⠀ 2️⃣ Wide Leg Fold - an efficient use of time as it targets hamstrings, hips, lower back and groin all in one. Turn your toes slightly inward and focus on keeping your back straight - even if that means staying parallel to the mat for you and keeping knees a little bent. Weight is slightly forward into the balls of the feet and your pelvis is rolling forwards as you push your sit bones to the sky. ⠀ 3️⃣ Lizard Variation - both hands to the inside of the front foot. Front foot over front ankle, back knee as far back as possible. This is lizard and you can stay here to target hips and hamstrings. The photo is a variation to get further into the quads - RIGHT hand takes LEFT foot or visa versa. Think of pulling your heel close to your bum whilst your bums tries to push forward and down to run away from said heel! ⠀ 4️⃣ Pigeon - similar stretch to Dead Pigeon but special in its own way 👌🏼 From plank place your knee just behind your wrist, slightly wider. Front shin sits on a diagonal with a flexed foot. Hips point forward as you lower pelvis towards the ground. Stop as soon as your pelvis feels the need to tilt to one side - your hips are unlikely to reach the floor if you’re new to this. Back toes and tucked and ball of foot presses into the mat driving that side of the pelvis forward. ⠀ Continued in comments...
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They said i could be anything so i thought why not be a gymfrog?!😂 . After my main workout or movements i put in some yoga and weighted stretching to keep and improve my flexibility 🤸🏼‍♀️ . . . #fitbelgian #strengthtraining #fitness #girlswhosquat #girlswhogym #yoga #yogaposes #yog#yogafit #yogafit #veganyogi #romwod #romwodandchill #mobility #flexibility #flexible #asana #postworkoutstretch #gymstretch #weightedstretching #weightlifting #flexiblegirl #yogaandweightlifting #gymlife #fitgirl #fitnessmotivation #gymgoals #reeboklegacylifter #gymfrog #theysaidicouldbeanything
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Mat work, post cardio and weights. For me it’s all about balance and my mat work is just as important as my weights. If you would like to see more of my workout videos, go to ➡️#200#2001percent 🙏#stretchitout #gym#gymvideo #2001percent #workoutvids #inspire #fastfor #gains #gym#gymlife #yogagirl #gymmotivation #illbeback #gymvideo #gymlife #gymstretch #crunches #pushups #stomachcrunches #leglifts #lovethegym #workoutvideo #stretchingvideo #gymspo #stretchthoselimbs #gymvids #workoutsession #likeforlike #instavideo #fitnessvideo #instafamous #instabrilliant #instaamazing #2001percent
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Yassss KoKo. 😍 This amazing lady will let nothing bring her down. 💪 So proud of you. 🤗 #proudtrainer #inspiration #Repost @koko_xoxo_pole • • • • • Stretching before heading back to work. I am soooooo sure from classes light now, I dont know what I was on but I seriously kicked my own ass. Training program by: @ptthepole Happy to see I didn't lose as much as I thought. #ptthepole #neoisagoddess #gymstretch #mystressrelease #gottogetvaltocomewithme
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Stretching before heading back to work. I am soooooo sure from classes light now, I dont know what I was on but I seriously kicked my own ass. Training program by: @ptthepole Happy to see I didn't lose as much as I thought. #ptthepole #neoisagoddess #gymstretch #mystressrelease #gottogetvaltocomewithme
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Another stretch for your lower back into the glute calves and even ankles. Are by sinking all your weight back but making sure your knee stay straight forward sit your butt onto the back of your calves while elongating your spine while on the ab rocker machine then reach up towards the handlebars and really stretch and twist left and right and hold for a few seconds on each side this one really helped my lower back.#sunshinestretches#lowerbackstretches#bas#gymstretch#nopro#calves
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