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Jack's Modified Move: Phase 1 →

Hamstring 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

M

Created by

Mr_Lasagne

Workout Breakdown

Warm Up

Light Cardio

1

Jump Rope

1 set × 3-5min

Joint Mobilisation

1

Front-to-back Leg Swings

1 set × 10 reps

2

Side-to-side Leg Swings

1 set × 10 reps

3

Ankle Mobility

1 set × 10 reps

Pre-Routine Test

1

Standing Pike Stretch Fingers-to-floor

1 set × 30s

Flexibility Work

A

1

Lying Sciatic Nerve Floss

1 set × 15 reps

2

Standing Calf Pnf 10s/5s

1 set × 4 reps

3

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

1 set × 3 reps

4

Lying Sciatic Nerve Floss

1 set × 15 reps

5

Standing Calf Pnf 10s/5s

1 set × 4 reps

6

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

1 set × 3 reps

7

Lying Sciatic Nerve Floss

1 set × 15 reps

8

Standing Calf Pnf 10s/5s

1 set × 4 reps

9

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

1 set × 3 reps

B

1

Standing Pike Crush 10s/5s

1 set × 3 reps

2

Squat To Pike

1 set × 5 reps

3

Standing Pike Crush 10s/5s

1 set × 3 reps

4

Squat To Pike

1 set × 5 reps

5

Standing Pike Crush 10s/5s

1 set × 3 reps

6

Squat To Pike

1 set × 5 reps

C

1

Pike Hug Slide Out 5s/5s

1 set × 2×6 reps

Cool Down

1

Upward Dog

1 set × 30s

2

Child's Pose

1 set × 30s

3

Happy Baby

1 set × 30s

4

Dead Hang

1 set × 30s

Post-Routine Test

1

Standing Pike Stretch Fingers-to-floor

1 set × 30s