#3 - Ankles, hamstrings & lively legs
A1: Standing leg extensions - 3 angles
3 x 10r at each angle
A2: Single leg toe balance work
3 x 20-60s each side
Level 1: balance with support
Level 2: balance no support
Level 3: balance with free leg moving
B1: Cross body reaches
3 x 10 reps 10s hold
B2: Hip Flexor & lean back
3 x 30-60s each side
Don’t collapse into the lower back - think about pulling the front of the body tall! There should be no discomfort in the lower back at all.
C1: Front Split long passive + Isometrics
3x 10r
C2: Chair or Bench Tuck-Sit
3 x 10-20 seconds
D1: Hop and balance
3 x 60 hops + 60s blind balance
A killer for the lower leg!