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Flexibility
Flexibility and spine health are key components of race preparation.
Flexibility progression
30" or 5 breaths per side
Deepen stretch on out breath
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Crescent moon (psoas)
Seated forward push (hams) #1
Leg hug (glutes med)
Half Lord of the Fishes (spine)
Figure 4 (hips)
Reclining twist (spine)
Hurdler (hams)
Quad (quads)
Pigeon (hips)
Cow/cat/child (spine)
Garland (compression)
Standing raised arm side stretch
Seated forward push (hams) #2
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Vinyasas
4 segments
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