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I promise that if you do this within 10 minutes of waking up, you will feel amazing. In this video, I am going to show you a short series of stretches that you should do within 10 minutes of waking up that will help your body feel and perform better throughout the day.

The reason I want you to perform these lower body stretches within 10 minutes of waking up is because after about 10 minutes, you will likely forget to do it. I understand that our mornings are busy and we have a limited amount of time to get things done. However, this routine will take just 4 minutes to complete and your hips and legs will absolutely thank you for getting it done.

The stretching routine begins with a simple frog stretch for thirty seconds. Make sure you sit your hips back towards your heels in order to get the greatest stretch possible on your groin. By sitting back you are putting the muscles in your groin on stretch and sitting further back on your feels will increase this stretch. This is often an area that we ignore when it comes to working on mobility, but by unlocking these muscles, you will not only feel better physically, but your performance in the gym will be improved as well. This is a great move when preparing for any leg workout.

Next, in a single flowing movement we are going to adopt a yoga maneuver called downward dog. Now, most people, when performing the downward dog, are lazy with it. What do I mean by this? They stay on their toes but do not let their heels come down to the ground. By getting your heels to the ground, you are increasing the stretch on the calves, hamstrings, and hips as well. If you are having trouble getting your heels down to maximize the stretch, then you can walk your hands back so that your torso is at a steeper angle. This move should be performed for thirty seconds as well.

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From the downward dog position, you are going to perform a step through. This is taking one leg and stepping it through to the opposite side. When you are in this position, I want you to slide your body a bit towards the foot that is stepping through to the opposite side. Allow your foot to rest on its side. This stretch feels amazing on your lower legs, specifically the peroneals because they are often chronically tight. These muscles rarely get targeted with our stretching routines, but I promise that if you start to focus on them, your legs will feel looser and ready to go for the day. Hold this stretch for thirty seconds on one leg and then thirty seconds on the other.

In our stretching flow, your next move is to perform a 90/90 stretch on one side in order to stretch out the glutes and hips. With the glutes and hip muscles often not being stretched either, you will likely feel a deep stretch but I promise, when it’s over with, your legs will be feeling nice and loose. To get a more intense stretch on these muscles, lean forward more. You can even try touching your torso to the ground, but if you can’t, don’t worry – the more you perform these moves, the better you will get at doing them and the more range of motion you will achieve over time. Perform this 90/90 stretch on one side for thirty seconds.

Once your thirty second 90/90 stretch is completed, raise your torso up tall. This will help to target the hip flexors on the opposite leg. Often, when we perform a move that we think is stretching the hip flexors, the reality is that we are getting a quad stretch which is easily confused for the area we are trying to target with our stretches. It’s important to stretch the hip flexors due to the amount of sitting we do all day which causes problems with our anatomy – specifically with anterior pelvic tilt. Perform this stretch for thirty seconds.

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After you have completed the hip flexor stretch, you will go back to the 90/90 stretch, but this time on the other side and complete the flow with your hip flexor stretch on the other leg for thirty seconds again.

This short, 4 minute stretching routine will have your legs feeling amazing which will in turn have the rest of your body feeling great as well. This mobility flow is not one to overlook because by unlocking our hips and the rest of the muscles in our legs, we will be ready to perform lower body movements with greater efficiency.

If you are looking for a complete step-by-step training program that will take your workout to the next level without overlooking the importance of mobility and flexibility, be sure to head over to athleanx.com and find the workout program that matches your goals.

For more videos on how to feel amazing every day and stretches to help you do so, make sure that you subscribe to this channel here on YouTube and remember to turn on your notifications so that you never miss a video when it’s published.

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22 thoughts on “Do This Within 10 Minutes of Waking Up (FEEL AMAZING!)”
  1. *THE GIVEAWAY IS BACK* – I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.
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    1. I thought we weren’t supposed to stretch without doing some kind of warm up exercise. Jeff, I’m confused now.

    2. @Jay Zhao i always thought the same but i have won it in the past. Just keep trying man!!

    3. @Plank Ton think of yoga, you don’t warm up before yoga. You just take it slow and easy. Many ppl try to go too fast, too deep into stretches, thus causing harm.

  2. I’ve had sore thigh and hip muscles from a recent HIIT exercise, and that last stretch nailed exactly where I needed it. I’ll be bringing this into my morning routine, thanks!

  3. Rolling out of bed sore in combination with Brazilian Jiu-Jitsu training keeps me in a perpetual state of stiffness. Looking forward to trying this tomorrow morning! Thank you Jeff!

  4. I really enjoy your videos, I have learned so much! I’m definitely going to start doing this.

  5. Love it! Give us more science backed stretching! I’ve noticed my mobility has decreased as my muscles increased (also getting older). You’re channel trained me, now you need to maintain me!

  6. When I’m down on that last one, I also tend to rotate my opposite elbow across to the far side of that knee. Really good twist for me.

  7. Great video!! I’ve been trying different stretching / movements to do first thing in the morning. Will be giving this one a shot

  8. Okay, I just tried it this am. Now I’m warming up for a workout. That was a pretty good short stretch routine! My legs do feel great. The lateral lower leg stretch is something I haven’t done before. I can feel it.

  9. Wow I’m a lot less flexible than I thought, this was way more difficult than I expected! Something positive to aim for.

  10. Excellent. I do some stretching every day, and this will be a very good addition. Thank you!

  11. These are excellent stretches! The last one is similar to pigeon pose in yoga. I do that one every day after cardio or weight training. Thanks again Jeff!

  12. i do this every morning beside other streches and mobility exercises to get rid of that low back stifness and it helps release that tention completely, but i took that from your video for back warmup – feels great, thanks. also i apreciate all your other videos, you are the best coach.

  13. Awesome video Jeff. I always wake up so stiff and having this quick routine will be something I can actually make time for. Thanks Goat.

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