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We as trainers know that stretching often goes by the wayside. After an hour of intense strength training, the last thing a client wants to do is extra stretching.
This is a problem! Stretching can help the client solve length/balance issues in the body, while accelerating the recovery process. So aware of this problem, we have realized that the best way make stretching part of the workout is by integrating it into exercise blocks.
After assessing a client, we identify areas that need improvement. When we program for this client, we will insert mobility exercises or stretching exercises into their exercise blocks as rest. Why? By the end of the training session, the client will have completed all the necessary items on the list.
Since a trainee might need a wide variety of stretching, we like to emphasize the stretches that hit the most joints in the body. Our top favorites for the lower body are listed in order:
1. The Bretzel
2. The 90/90 Hip Stretch
3. The Frog Stretch
4. The Hip Rocker
If you're struggling in your recovery or are too tight to get into desired positions, try implementing stretching as your rest period or as apart of a block. We guarantee you'll see benefits.
As an aside, it's pragmatic to stretch the lower body on upper body training days, and vice versa.