1. Sacral Stretch/Release
Sets: 1
Reps: 4x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
2. Gluteus Stretch
Sets: 2 sets total (one set for each side)
Reps: 4x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
3. Hip Abductor + ITB Stretch
Sets: 2 sets total (one set for each side)
Reps: 4x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
4. Hamstring Mobilization
Sets: 1
Reps: 5x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
5. World's Greatest Stretch
Sets: 2 sets total (one set for each side)
Reps: 4x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
6. Quadriceps Stretch (Chair)
Sets: 2 sets total (one set for each side)
Reps: 4x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
1. Sacral Stretch/Release
Stretch as shown
Sets: 1
Reps: 4x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
Preparation:
- Squat deep
Execution:
- Use elbows to push knees wide
2. Gluteus Stretch
Sets: 2 sets total (one set for each side)
Reps: 4x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
Preparation:
- Sit with good posture
- Have one foot on top of the opposite knee as shown
Executi on:
- Push knee down
- To increase the stretch, lean slightly forward
3. Hip Abductor + ITB Stretch
Push hip toward wall
Sets: 2 sets total (one set for each side)
Reps: 4x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
Preparation:
- Stand with good posture
- Cross inside leg behind other leg
- Place hand on outside hip and have body weight on back leg
Execution:
- Lean trunk away from wall and push hip toward wall
4. Hamstring Mobilization
Sets: 1
Reps: 5x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
Preparation:
- Bend over with knees bent
- Place hands under toes
Execution:
- Lift bum up
5. World's Greatest Stretch
Sets: 2 sets total (one set for each side)
Reps: 4x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
Preparation:
- Start with both hands on the floor in a lunge position as shown
- Lower the hips, stay tall in the chest
Execution:
- On the side with the knee up, drop the elbow down towards the floor - breathe
- Turn towards the the knee that is up and reach up - breathe
- Keep the back knee straight
6. Quadriceps Stretch (Chair)
Pull heel to buttocks - avoid arching back
Sets: 2 sets total (one set for each side)
Reps: 4x
Hold: 10-20 seconds
Rest: 1 minute between each set
Tempo: slow and controlled
Frequency: 2-3 times per week
Preparation:
- Stand behind a chair
Execution:
- Lift your heel towards your butt ock and hold the top of your ankle with your hand, balancing on one leg
- Straighten your hip to increase the stretch across the top of your thigh