1441 Stretch Complex

One Four Four One (1441) Training Systems

Static Mobility Complex

Hold each position for :20-:30 seconds. Concentrate on 1) relaxed breathing and 2) working through each position with the goal of

becoming more flexible. ½ way through each (:10-:15 seconds) try to go a little farther into each stretch (uncomfortable but tolerable).

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1) Straight Leg Calf R&L 2) Bent Knee Soleus & Achilles R&L

3) Vertical Column Side Stretch R – R hand w/ thumb down reaching over top / Standing on R leg -

Cross L leg over top and use L hand to push hip away – Slowly rotate hip backwards – Slowly rotate hips

forward

4) Vertical Column Side Stretch L (3Positions)

5) Glute Stretch R&L -Flat on your back w/ R over L - Sink back of the neck & tailbone to the floor.

One Four Four One (1441) Training Systems

Static Mobility Complex

Hold each position for :20-:30 seconds. Concentrate on 1) relaxed breathing and 2) working through each position with the goal of

becoming more flexible. ½ way through each (:10-:15 seconds) try to go a little farther into each stretch (uncomfortable but tolerable).

2

6) Paraspinal Stretch – Both feet out in front – Gently roll the spine forward –

Keep the feet and ankles together and pull the toes back towards the head.

7) Hamstring & IT-Band Stretch R – Cross your R over your L – Turn your knee caps in on one another

making the knee caps “kiss” – gently reach forwards through the “V” that you’ve created w/ your feet.

8) Hamstring & IT-Band Stretch L – Cross your L over your R – Turn your knee caps in on one another

making the knee caps “kiss” – gently reach forwards through the “V’ that you’ve created w/ your feet.

Hamstring, Adductor & Back Stretch Complex – Legs wide and reach w/ both hands to the…

9) Middle 10) Right 11) Left

Butterfly Complex 12) Adductors - Soles of the feet together – Pull torso down and symmetrically work

knees towards the floor to stretch the adductors. 13) Ankle Stretch – Pull toes up as you sit tall.

One Four Four One (1441) Training Systems

Static Mobility Complex

Hold each position for :20-:30 seconds. Concentrate on 1) relaxed breathing and 2) working through each position with the goal of

becoming more flexible. ½ way through each (:10-:15 seconds) try to go a little farther into each stretch (uncomfortable but tolerable).

3

Lat/Hamstring Combos (14-19)

14) Left Lat Stretch – R knee bent – w/ thumb pointing down, L hand grabs the outside of the R heel –

Slowly start extending the leg forward until you get a stretch down the left side of the torso.

15) Spinal Rotation Left – Straighten R leg – Cross L over top- Keep the torso tall and slowly rotate L.

16) Left Glute Stretch – w/ a tall torso “hug” the knee – Pull your right leg up underneath you if you can.

17) Right Lat Stretch 18) Spinal Rotation Right 19) Right Glute Stretch

One Four Four One (1441) Training Systems

Static Mobility Complex

Hold each position for :20-:30 seconds. Concentrate on 1) relaxed breathing and 2) working through each position with the goal of

becoming more flexible. ½ way through each (:10-:15 seconds) try to go a little farther into each stretch (uncomfortable but tolerable).

4

Z-Stretch Complex (20-25)

20) Right Quad Stretch – R heel to butt – Twist to the L – Gently drop down to your L elbow.

21) Right Hip Stretch #1 – R knee set at 90o – Cross L foot over the R knee to hold it down – Sit back on

both hands and gently twist the right butt cheek towards the floor.

22) Hip Stretch #2 (L) – Front (L) knee set at 90o – Shoot R leg straight back as far as possible - lay down

across your calf – Reach R hand out as far away as possible - Place L hand behind your back.

23) Left Quad Stretch 24) Hip Stretch #1 (L) 25) Hip Stretch #2 (R)