09/04/2020 LIMBER11

10:40

"Early bird gets the worm"


ESTIRAMIENTO


Roller y ball de Defranco limber 11 video entero


 - Lateral roll outside touching vastus lateralis, iliotibial tract and biceps femoris? x10up&downs


- Lateral roll inside touching adductor and lower sartorius? x10up&downs

 - Ball roll piriformis (glute zone search for trigger points) as deep as tolerable

 - Windshield wipers knee 90º head looking opposite the motion 
         look for the lumbar stretch

**

 - Rollover roll on your back, try to reach floor with toes. Every time you go forward you open you leg and reach.

 - Open legs prono, bend knees back and forth

 - Fire hidrant: elbows straight, motion coming from the hip

**

 - Cossack walks, using something for balance
         focus: heel of the coiled leg is touching the floor, full plant on the floor

 - Glute stretch sitting
floor leg is straight ^^^lean forward.
finish hugging leg for more glute stretching.

 - hip flexors stretch






** Añadir gato/vaca y urvamuka savasana -> balasana
** Añadir lagarto después de fire hydrants


  

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