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crudely drawn example |
My stretches before [on a leg day] include Body Weight squats, Overhead squats, squat jumps. I then follow up with some band work and Mobility WOD. After my squats I finish with a routine of Static stretching. I do a standing toe touch [on toes and then in front of toes] I follow that by doing [yes yoga] downward and upward dog. Next is feet outside of shoulders [stretch middle and behind ankles] then downward and upward dog [with feet outside of shoulders width]. Finally I stretch my legs out as far as they can go [middle and then each leg] followed by upward dog only. Each position is held for 10-20 seconds each.
Layout:
Feet together: toes x 15 sec; in-front x 15 sec; upward dog x 15 sec; downward dog x 15 sec.
shoulder: middle x 15 sec; behind ankles x 15 sec; upward dog x 15 sec; downward dog x 15 sec.
Max: middle x 15 sec; right leg x 15 sec; left leg x 15 sec; middle x 15 sec; upward dog x 15 sec.
Isaiah 54:2 "Enlarge the place of your tent, stretch your tent curtains wide, do not hold back; lengthen your cords, strengthen your stakes."
-Isaiah telling the people to stretch the boundaries of the church to include the gentiles, because he knew that the messiah was coming for all people of the world.
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