Lunges Level 1
A1: Quads on wall - passive & isometric
1-2 x 60s passive, iso ramping into 10s pushing 30s passive (each side)
Use something soft for your knee, the closer it is to the wall the more intense the stretch. Try to tuck the hips (posterior pelvic tilt) to increase the stretch through the quads. Hold for 30-60s then perform an isometric pushing the foot into the wall. The idea is to engage and use the muscles that you felt were stretching. Hold the isometric for 10s then relax and try to drop deeper into the stretch.
B1: Hip flexors PAILs - find it passive, twist, isometric
1-2 x 60s passive, iso ramping into 10s pushing 30s passive (each side)
Hit the deep hip capsule of the front leg and then the hip flexor of the back leg. Try to keep the front knee at 90 degrees to maximise the stretch sensation. If too challenging you can incline the bench so the knee is higher than the lead foot.
C1: Long Lunges mob focus
3 x 8-10 reps
Set up in a long lunge with something to hold onto by your side. Try to keep the hips low to the floor as you extend the back leg and push the heel backwards. Make sure you fully lock out the back leg and squeeze the quads and if possible glutes for maximum benefit.
D1: Hamstrings Passive & Isometric - bent leg, find it, work it with bent knee
1-2 x 60s passive, iso ramping into 10s pushing 30s passive (each side)
Go hunting for a deep stretch in the body of the hamstring - the higher up the better. If you feel it in behind the knee bend the knee a little bit more. Try to hinge at the hips, arch the lower back and avoid rounding over.
E1: Supine leg extension work 10/10/10
3 x 10 reps + 10 reps
Easy: base leg bent Challenging: base leg straight Lie on your back, draw one knee into your chest and keep it as close to your body as possible as you straighten the leg completely. The aim is to use the hip flexors and quads to overcome the stretch in the hamstrings.
F1: Swimmers for shoulders
1-2 x 5 swimmers + wrist routine
Easy: standing Challenging: Lying face down The aim is to keep your hands as far behind you as possible using muscles in the shoulders and upper back.
Optional but highly recommended Wrist Routine
Finisher
40 seconds of work, 20 seconds of rest for each exercise.
3 Rounds
Twisting Bear
Starting in bear, hands under shoulders, knees under hips. Step one leg through and push hips to the sky/ceiling. Squeeze glutes and push tall with the base shoulder.
Reverse Lunges to high knee (20s one side, 20s the other)
Step back and get your knee as close to the floor as possible (or a very gentle touch). As you stand tall try to lift the knee of the back leg.
High Bear
Using as much space as you have available. Walk in a contra-lateral pattern (so right hand, then left foot). Keep the hips nice and high and try to push tall with the shoulders (scapular elevation). If the wrists hurt make sure you warm them up fully but you can also turn the index fingers out to 45 degrees to reduce the flexibility requirement in the wrist.
