10 Minute Active Isolated Stretching (AIS) with a rope or stretch band!
10 x everything, 10 minutes total
1. Knee to Chest
2. Bent Leg Hamstring Extension
3. Straight Leg Hamstring Extension
4. Hip Abduction
5. Hip Adduction
6. Quad Stretch
7. Gastro Pumps
Tips on how to perform each movement, since AIS is often a new routine.
Hold each stretch for ~2 seconds
Contract the opposite muscle to relax the muscle you’re stretching (ex. to stretch your hamstring, contract your quad)
Use the rope to guide your movement, but you’re doing most of the work
Benefits: increased flexibility, muscle lengthening and facial release. Realignment of the body, reduced injury, better body awareness, increased blood flow.

For private coaching, zoom coaching calls, and training plans for runners, visit LeahRosenfeld.com. You can also run with me on @iFITHealth !