Front Split session
A1: Quad on the wall
Once through each side
30s passive, 30s pushing, 10s pulling + 10-60s passive
Lvl1. Knee away from wall
Lvl2. Knee on wall
Lvl3. Cross Body
Regardless of the level go hunting to create the most intense stretch possible through the quads. To do this tuck your hips (Posterior Pelvic Tilt) and try to square them up.
B1: Elevated Hip Flexor with twist + Isometric
1-2 x 30s passive, + 10s + 10s isometrics
Elevate the back knee, tuck the hips, twist the chest to face over the front knee.
Passive Stretch: 30s
Iso 1 -10 seconds - Squeeze the hip flexors to drive the knee forwards
Iso 2 - 10 seconds - squeze the flute and try pull deeper into the stretch. Don’t twist out
C1: Hamstring good isometrics + lift
3 x 10 reps + 10s lift
Elevate the foot, keep a flat back throughout.
D1: Front leg slides FS
3 x 10 reps
Square the hips, slide the front leg out and pull yourself back in. Try and go a little deeper each rep.
