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PPL Stretch Routine

The document outlines a full stretch routine for leg, push, and pull days, detailing specific stretches for each category. Each stretch includes instructions and recommended hold times to enhance flexibility and prevent injury. The routine covers various muscle groups, ensuring a comprehensive approach to stretching.

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mohamedhossampc
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2 views4 pages

PPL Stretch Routine

The document outlines a full stretch routine for leg, push, and pull days, detailing specific stretches for each category. Each stretch includes instructions and recommended hold times to enhance flexibility and prevent injury. The routine covers various muscle groups, ensuring a comprehensive approach to stretching.

Uploaded by

mohamedhossampc
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Full Stretch Routine (Leg, Push, Pull Days)

Leg Day Stretches

1. Standing Quad Stretch

Stand and grab your ankle, pulling it toward your glutes. Keep knees close. Hold: 20-30 seconds

each leg.

2. Hamstring Stretch

Sit down, extend one leg and bend the other. Lean forward toward the extended leg. Hold: 30

seconds each leg.

3. Glute Stretch (Figure 4)

Lie on your back, place one ankle over the opposite knee, and pull your leg toward your chest. Hold:

30 seconds each side.

4. Calf Stretch

Stand facing a wall, step one leg back and press the heel into the floor. Hold: 20-30 seconds.

5. Hip Flexor Stretch

Get into a lunge position, push your hips forward to stretch the rear leg's front thigh. Hold: 30

seconds each side.

6. Butterfly Stretch

Sit, place the soles of your feet together, and press your knees toward the floor. Hold: 30 seconds.
Push Day Stretches

1. Chest Stretch (Wall or Door)

Place your palm on a wall or doorway, rotate your body away to stretch the chest. Hold: 20-30

seconds each side.

2. Overhead Triceps Stretch

Raise one arm, bend it behind your head, and use the other hand to pull the elbow. Hold: 20-30

seconds each arm.

3. Shoulder Cross-Body Stretch

Pull a straight arm across your body using the opposite hand. Hold: 20-30 seconds each arm.

4. Wall Angels

Stand against a wall with arms at 90 degrees, slowly move them up and down. Repeat: 8-10 times.

5. Doorway Pec Stretch

Place both arms on the doorway and lean forward to stretch the chest. Hold: 20-30 seconds.

6. Neck Side Stretch

Tilt your head to the side and gently pull with the opposite hand. Hold: 15-20 seconds each side.
Pull Day Stretches

1. Lat Stretch

Hold onto a sturdy surface or kneel and reach forward to stretch the sides of the back. Hold: 30

seconds each side.

2. Crossbody Shoulder Stretch

Pull your straight arm across your chest using the opposite arm. Hold: 20-30 seconds each arm.

3. Biceps Wall Stretch

Extend your arm on the wall, palm up, and rotate your body away. Hold: 20-30 seconds each side.

4. Doorframe Hang Stretch

Grip the doorframe and lean back to stretch your lats and biceps. Hold: 30 seconds.

5. Neck Stretch

Tilt your head in different directions and gently assist with your hand. Hold: 15-20 seconds each

direction.

6. Cat-Cow Stretch

In tabletop position, alternate arching and rounding your back. Repeat: 8-10 times.

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