Lvl1 Day 1 Hamstrings & Hip Flexors

‣

Notes

A1: Passive Calf Stretch

1 x 60 sec, both sides

B1: Supine Leg Extensions (nerve flossing)

2x 10 reps (each side)

B2: Knee on floor Quads

2x 45 sec, each side

D1: Hamstrings Passive and isometrics (both sides)

2x +3-5 5s isometric squeezes (1r = 1 iso squeeze)

D2: Sitting Single Leg Lifts (3 levels)

2x 10-15 reps each side

E1: Hip Flexor Passive Isometrics

90 sec each, Right & Left

F1: Long Lunge (Reps only)

3 x 10 reps (each side)

F2: Elephant Walks

3 x 10-20 reps (straightening of both legs)

G1: Active Front Split Balance (All levels)

3 sets x OPTIONAL: 30-60 seconds (both sides)