Hamstrings, hip flexors, L-sit & Shoulder Extension
A1: Wall Quad Release
3 sets of
30s passive, 30s pushing, 10s pulling + 10-60s passive
Lvl1. Knee away from wall
Lvl2. Knee on wall
Lvl3. Cross Body
A2: Leg extension
3 sets of
Lvl1. Nerve Floss 10-15r
Lvl2. Leg Extension 15r
Lvl3. Extensions + Lifts 12r + 12r
B1: Single Leg Good Morning + lift
Lvl1. Foot on floor
Lvl2 Foot elevated
Lvl3. Holding a small weight
3 x 10-12 reps + 10-20s
XYZ
B2: Shoulder Ext. Stretch
Lvl1. M Stretch Isometric
Lvl2. Shoulder Extension
Lvl3.
3 x 60-90s + isometrics
C1: Hip Flexor work
2-3 sets of:
Lvl1. Passive 30s + 10s iso driving knee forwards
Lvl2. Same as above + 10s driving knee back
Lvl3. Same as above but arching back
C2: Hip extension lifts
3 x 15-20 reps
Lvl1. Quadruped bent leg lifts
Lvl2. Straight leg lifts
Lvl3. Down Dog lifts
XYZ
D1: Lunges
3 x 10r + 10s hold
Lvl1. Regular
Lvl2. Long
Lvl3. Long + 10s hold
Drop those hips
D2: Swing Set > L-Sit
3 x 10-15 reps or 20-30s
Lvl1. Swing set
Lvl2. Swing-set
Lvl3. Long + 10s hold
E1: Front Split slides
3 sets of 10 reps
Lvl1-3 Rear Knee Down 10r
To increase difficulty travel a little further out, hold for a moment and then slide back in.
