Many of our #2CWHI Athletes are gearing up for the Hapalua Half Marathon in April. Speed work, hill training, recovery runs and long distance adventures are our #newnormal. No too mention, fitting in all of the other stuff we love.

For me, it’s getting quite crazy.

The Hang Out (love), lifting (love), teaching my #spin classless (double love), cycling (triple love) and swimming (no love hahaha) have turned my workout schedule into that of a professional athlete, without pay, but with benefits including including sore bodies and aching joints.

In today’s aloha wow, I will highlight the key stretches to keep you everlastingly limber. Enjoy!

The following stretches target the major leg muscles to maintain healthy flexibility and range of motion. Hold all stretches for 30 seconds to two minutes.

Kneeling hip flexor and hamstring: From a kneeling position, plant the right foot on the ground in front of you, so the leg is bent 90 degrees, with the knee and ankle aligned. Keeping your back straight, press forward into your right hip while keeping your left knee pressed into the ground, stretching your left hip and right hamstring. To increase the stretch to the left hip flexors, squeeze and contract the glute muscles of your left hip.

Standing quad: Stand with legs together. Bend your left leg, bringing your heel toward your butt, and grasp your left foot with your left hand. Press your shoelaces into your hand, so that your leg does the stretching instead of pulling up with your hand.

Standing calf: Stand facing a wall with your hands on the wall at about chest level. Placing the ball of your right foot up against the wall, heel touching the floor, gently lean into the wall until you feel a stretch in your calf while keeping your leg straight.

Enjoy our quick snippet of the return of 2CW-HI Boot Camp with Lekeli! Every Thursday 5:30 pm – 6:30 pm at Alapai and Beretania. Cost is $20 per class! Bring your yoga mat, towel and water! Wear exercise clothing and exercise shoes! Arrive ready to work!

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