Lower Body Stretches for Jump Rope Circuit Training

Video Transcript

"Now we're going to stretch our lower body. We know that we've done a lot with the legs and the lower body, since we have been jumping rope, so we want to make sure we get some good stretching in for our lower body. Let's start by stretching the whole back side of our legs. What we do is start with one foot forward. We want to flex this foot. We want to sit into the other leg. Sit into it until you really feel the stretch along your hamstrings. I really feel the stretch. So I will keep bending down, and I will poke my butt outward as I'm bending down to really feel the stretch. So I'm going to hold the stretch for 10-15 seconds, making sure that I breathe. Then I'll switch. So, starting position: feet together, opposite leg out and straight, the foot is flexed, the standing leg I'm going to bend and I'm going to poke out. Poke out my bottom and bend until I feel the stretch. When I feel it, I just stay still, breathe, and hold it. Now I'm going to do something similar for the calves. What I do is stick one leg out, point the toe forward and up, flex, and I lean up into this leg until I feel it along my calves, keeping everything nice and straight. And I breathe. Make sure I'm breathing. Hold it for 10-15 seconds. Then you want to do the same thing on the opposite side. Slightly lean into it until you really feel the stretch in the calf. Breathe, and hold it for 10-15 seconds. Next, with the quadriceps, I can stand. If you have something, and you need to catch your balance, you can hold onto it. Otherwise, you can hold your arm out. Grasp your ankle, and then make sure this knee is pointing down. And hold this stretch 10-15 seconds. Now we're going to do the same thing on the other side."