Exos | Formerly Core Performance

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Core Knowledge


Rope Stretch - IT Band / Glute

Starting Position

  • On back with rope wrapped around foot


  • Wrap rope around outside of low leg
  • Actively lift leg across body as far as possible and then give gentle assistance with rope until stretch is felt
  • Exhale and hold for two seconds, relax, and repeat

Coaching Keys

  • Keep opposite leg on ground by pushing heel as far away from head as possible, contracting the glute
  • Pull rope with opposite hand as leg being stretched
  • Keep toes pointed to sky
  • Keep back in line and shoulders on ground

You Should Feel It

  • Stretching the outside of the thigh

Tags: Regeneration, Stretching, Flexibility, Stretch Rope, Glutes, Outer Thigh