TFIFriday

A2: 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.

B2: Cross Body Hamstring

3 x 10r (each side)

NOAM: pay attention to the lower back here - don’t push to any pain! Imagine your wearing Adidas trousers and trace the lines down the outside of your leg. Try to reach just a little bit further on each rep. To add more difficulty hold each rep for a 2-3s count.

C1: Toe Squats to Sissy Squats

3 x 10 reps

4 Stages of progression

Toe squats

Staying high on the toes and with a straight and upright spine squat down as low as possible.

Toe squat to knee touch

Toe squat down as above. Touch knees to the floor in front of you and then find your way back to the toe squat.

Sissy lower to toe squat up

Keep the hips open as you lower down, touch knees to floor. And then come back up in a toe squat.

Full Sissy Squat (with support)

Hips stay open the whole time - us the support as needed.

C2: Swimmers

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.

D1: Calf Raises

3 x 15 reps

Get a big stretch and then a big push each time. Do one foot at a time!