Lvl1 Day 1 Hamstrings & Hip Flexors

A1: Passive Calf Stretch

1 x 60 sec, both sides

Super basic, but try to maximise the stretch through the back of the calf. Keep the heel on the floor or just above it - whatever helps create the most amount of stretch.

B1: Supine Leg Extensions (nerve flossing)

2x 10 reps (each side)

Now working the quads to overcome the stretch in the hamstrings. Make sure you completely lock out the knee on each and every rep - even if that means the knee is a long way from your chest.

B2: Knee on floor Quads

2x 45 sec, each side

With something soft for your knee go hunting for a big stretch through your quads. If you can try to tuck your hips (posterior pelvic tilt) to increase the intensity.

D1: Hamstrings Passive and isometrics (both sides)

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

Go hunting for a nice deep stretch in the hamstrings and light it up with some isometrics - pushing the heel down into the stool or bench.

D2: Sitting Single Leg Lifts (3 levels)

2x 10-15 reps each side

Now more active work for the legs - keeping them beautifully straight throughout!

E1: Hip Flexor Passive Isometrics

90 sec each, both sides

Hit those hip flexors by tucking the hips and keeping them square.

F1: Long Lunge (Reps only)

3 x 10 reps (each side)

Set-up in a long lunge and lock out the back leg - deliberately squeezing the quads and the glute of the working leg! The lower the hips the more intense.

F2: Elephant Walks

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

Reach down to the floor, hunt for a stretch in the hamstrings. Slowly alternate straightening each leg.

G1: Active Front Split Balance (All levels)

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