Pull, Hamstrings & Hip Flexors
A1: Chin-Ups
3 x 6-9 reps
The aim is to get chest to bar - but it may not start like that. Pull as high as possible without craning or pushing your chin over the bar!
Start with getting three sets of 6 reps. Then add an extra rep - so aiming for 777. Once you hit all 7 reps then move to 8s!
A2: Supine Leg Extensions (2 versions)
3 x 10r (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.
B1: Ring Rows or if no rings Scapular Pull-Ups
3 x 12-15 reps
Ring rows: All about finding your lats and getting them working hard!! The further you walk your feet forward the more difficult it will get.
Scap pulls: Using a bar or some rings start in a dead hang. With straight arms depress and retract the scapulars - lift yourself as high as possible. If this is nice and easy try to get your chest facing up towards the ceiling too.
B2: Quad 30/30/30 wall, standing, kneeling
1 x 30s passive, 30s pushing, 10s pulling + 10-60s passive on each leg
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.
C1: Scapular Pulls (updated from bicep rows)
2-3 x 10 reps - pulling as high as posisble!
Using a bar or some rings start in a dead hang. With straight arms depress and retract the scapulars - lift yourself as high as possible. If this is nice and easy try to get your chest facing up towards the ceiling too.
C2: Hip Flexor Isometric
3 x (3x10s squeeze + 5-10 breaths)
First hunt for a stretch through the hip flexor, tuck and square the hips. When you find the stretch perform an isometric using the hip flexors to drive the knee forwards for 5 to 10s. Relax and repeat.
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. Don’t worry about doing any of the isometric work until you really feel it in the hamstring!
