Brighton-Stretching Routine
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Lexipol_Media_GroupBrighton-Stretching Routine
Uploaded by
Lexipol_Media_GroupStretching Routine.
Preform every
morning as a crew.
Dynamic warm
up. Please
watch the
• [Link]
YouTube video
and preform • [Link]
before you do
static stretching
with your crew.
Door stretch:
Elbows directly out
from shoulder, brace
core, lean through
doorway.
90 second hold
Pigeon on the bench:
Set bench at an
incline, leg closest to
the bench is set on
the bench. To
increase the intensity
of the stretch, walk
your back foot
further way from the
head of the bench.
90 second hold
Pigeon on
the bench
Hip flexor - Part 1:
Straight forward,
keep your front
foot flat on the
ground, lean into
the front leg.
90 second hold
Hip flexor - Part 2:
45-degree, front
foot and knee
pointed out to a
45-degree angle,
lean into the
front foot.
90 second hold
Hip flexor - Part 3:
90-degree. Point your front
foot out to 90-degree and try
to keep your knee inline with
your middle toes, lean out
into the front leg.
90 second hold
Standing hamstring:
Bend at the waste
and lean forward.
Hold for 90 seconds
each leg. Place a
slight bend in the
leg being stretched
to avoid knee pain.
90 second hold
Standing quad:
Stand tall and upright,
gently pull on your ankle,
not your toes.
90-second hold, each leg
Sit on ankles with your feet flat.
Do not curl your toes under.
Go to your comfort level.
Hold 90 seconds.
As you progress, lean further
back.
Low back twist:
Laying on your back,
gently pull one knee
across your torso and
place slight pressure on
the outside of the knee.
The goal is to get your
knee to the floor, while
keeping your shoulders
flat on the ground.
90-second hold, each leg
Toe-elevated calf stretch:
Stand tall, elevate your
toes to a level of
comfort, lean slightly
into the elevated leg
while keeping only a
slight bend in your knee.
90-second hold, each
leg.