# Hamtring Flexibility - Tuesday/Saturday

Jump Rope · Front-to-back Leg Swings · Side-to-side Leg Swings · Ankle Mobility · Standing Pike Stretch Fingers-to-floor · Lying Sciatic Nerve Floss · Standing Calf Pnf 10s/5s · 90:90 Glute Pnf 5s/5s + 15s · Lying Sciatic Nerve Floss · Standing Calf Pnf 10s/5s · 90:90 Glute Pnf 5s/5s + 15s · Lying Sciatic Nerve Floss · Standing Calf Pnf 10s/5s · 90:90 Glute Pnf 5s/5s + 15s · Standing Pike Crush 10s/5s · Squat To Pike · Standing Pike Crush 10s/5s · Squat To Pike · Standing Pike Crush 10s/5s · Squat To Pike · Pike Hug Slide Out 5s/5s · Upward Dog · Child's Pose · Happy Baby · Dead Hang · Standing Pike Stretch Fingers-to-floor

## Warm Up

- 1 × 3-5min Jump Rope
- 1 × 10 Front-to-back Leg Swings
- 1 × 10 Side-to-side Leg Swings
- 1 × 10 Ankle Mobility
- 1 × 30s Standing Pike Stretch Fingers-to-floor

## Flexibility Work

- 1 × 15 Lying Sciatic Nerve Floss
- 1 × 4 Standing Calf Pnf 10s/5s
- 1 × 3 90:90 Glute Pnf 5s/5s + 15s
- 1 × 15 Lying Sciatic Nerve Floss
- 1 × 4 Standing Calf Pnf 10s/5s
- 1 × 3 90:90 Glute Pnf 5s/5s + 15s
- 1 × 15 Lying Sciatic Nerve Floss
- 1 × 4 Standing Calf Pnf 10s/5s
- 1 × 3 90:90 Glute Pnf 5s/5s + 15s
- 1 × 3 Standing Pike Crush 10s/5s
- 1 × 5 Squat To Pike
- 1 × 3 Standing Pike Crush 10s/5s
- 1 × 5 Squat To Pike
- 1 × 3 Standing Pike Crush 10s/5s
- 1 × 5 Squat To Pike
- 2 × 6 Pike Hug Slide Out 5s/5s

## Cool Down

- 1 × 30s Upward Dog
- 1 × 30s Child's Pose
- 1 × 30s Happy Baby
- 1 × 30s Dead Hang
- 1 × 30s Standing Pike Stretch Fingers-to-floor