Partner Assisted PNF Stretches

Calves
1.    Lie down on your back, with both legs extended and allow your partner to bring one up in the air. You can either keep the other leg flat on the mat or bend it slightly.
2.    While your partner is standing, he will rest your elevated leg on his lead leg while in the position of a fighting stance squat. One of his hands will cup your heel, while his other palm will be against the sole of your foot. Your partner will gently push forward with his top hand until you feel tension.
3.    Follow the same protocol in steps 3-5 of the first stretch.

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Piriformis
What the heck is that you may ask? Well, the piriformis works in conjunction with your glutes as part of the external rotators of the hip.

1.    Lie down on your back, with both legs extended, bring one leg up, and bend your knee so it’s at a 90-degree angle.
2.    Your partner will have one hand on your knee and the other at your ankle. He will then gently push on the outside of your ankle, while supporting your knee, to externally rotate it until you feel tension, so your calf is suspended across your body.
3.    Follow the same protocol in steps 3-5 of the first stretch.

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BODYWarm-Up

Travis began his love for grappling and fitness more than ten years ago here in Southern California and has turned that passion into a career helping Mike steward this fine publication. He has been training jiu-jitsu since 2009 under John Munoz at C-quence JJ/MMA in Norco, CA.

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