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Hamtring Flexibility - Tuesday/Saturday

Warm Up

3-5 mins

Front-to-back Leg Swings

10 reps

Side-to-side Leg Swings

10 reps

10 reps

Standing Pike Stretch Fingers-to-floor

30 s

Flexibility Work

Lying Sciatic Nerve Floss

15 reps

Standing Calf Pnf 10s/5s

4 reps

90:90 Glute Pnf 5s/5s + 15s

3 reps

Lying Sciatic Nerve Floss

15 reps

Standing Calf Pnf 10s/5s

4 reps

90:90 Glute Pnf 5s/5s + 15s

3 reps

Lying Sciatic Nerve Floss

15 reps

Standing Calf Pnf 10s/5s

4 reps

90:90 Glute Pnf 5s/5s + 15s

3 reps

Standing Pike Crush 10s/5s

3 reps

Rest 60 seconds

5 reps

Rest 30 seconds

Standing Pike Crush 10s/5s

3 reps

Rest 60 seconds

5 reps

Rest 30 seconds

Standing Pike Crush 10s/5s

3 reps

Rest 60 seconds

5 reps

Rest 30 seconds

Pike Hug Slide Out 5s/5s

6 reps

Rest 30 seconds

Pike Hug Slide Out 5s/5s

6 reps

Rest 30 seconds

Cool Down

30 s

30 s

30 s

30 s

Standing Pike Stretch Fingers-to-floor

30 s