Mobility A

Mob A1: Hamstring

2 x 10 reps each side

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.

Mob A2: Quad Stretch on the wall

2 x 30 second passive + 10s isometric

Try to get the knee nice and close to the wall. Use something soft for your knee. Get a big stretch in the quads - front of the leg.

You can do an isometric squeeze by pushing the knee into the wall, using the muscles you felt working.

Mobility B1: 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.