Part 5/8:
Runner's Glute Stretch and Quad Stretch: Lucas then transitions into stretching the glutes and quads—both opposing muscle groups to maintain balance and prevent injury.
Foam Rolling: He utilizes a foam roller on the IT band for about 30 seconds per side, which aids in releasing tension in the muscles.
Freestyle Stretching: This section involves targeting any tight areas in the lower body, lasting about two minutes, followed by another straddle hold for one minute.
Relaxation: The routine culminates in a relaxation phase where Lucas lays on his back for one to five minutes, allowing the body to absorb all the stretches and recuperate.