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Rafael Redrado Navarro

Quad Stretch and Relax (7 Minute Warm-Up)

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Rafael Redrado Navarro

Hello,

I've been doing the 7 Minute Warm-Up video everyday to start my workouts and there's this exercise that I haven't seen before and I'm not sure how to do it properly.

It's the Quad Stretch and Relax. Is there any video or written explanation about it?

Thanks in advance

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Alessandro Mainente

HI Rafael, not for this exercise specifically. the major cue is for sure to hold the knees and feet together and avoid if possible lower back arc.

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Rafael Redrado Navarro

Hi Alessandro, thanks for the cues! I was already doing the knees and feet one, but I didn't know about the lower back.

How and where should I feel the stretch? I know it's about quads but I don't feel much there

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Alessandro Mainente

Can you post your form? 

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Rafael Redrado Navarro

Yes, here it is:

This first video is how I used to do it: 

 

And this next one is me trying to keep a flat lower back:

 

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Alessandro Mainente

As you can see the lower back is arched! and it is something you MUST avoid.

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Rafael Redrado Navarro

Any cues on how to achieve that? Or some video to see the proper form

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Alessandro Mainente

Put the straight arms on the floor and take off the butt from the heels, then try to push the hips to the ceiling. if you cannot perform it in the position of maximum knee flexion you need to reduce the knee flexion.

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Rafael Redrado Navarro

Okay I'll work on that, thanks for your help Alessandro!

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