This strong exercise requires your hamstring and glute to work to straighten the back leg. Step up to a wall with your left toes about five centimetres away. Step back with your right foot until your left thigh is parallel with the ground, while your knee remains directly above the ankle. Place your fingertips on the wall. With the right heel lifted, rotate the right outer thigh down and broaden and lift the right hamstring to straighten the right leg.
Hold the lifted straightness of the back leg and rotate your pubic bone toward the wall. If possible, hold that position and extend your arms upwards, lengthening upwards also through the side chest and the crown of your head.
Hold for five breaths and repeat for the other side.
Lie back on the floor and bring your knees above your hips with bent legs. Cross your left foot across your right knee, so that your left knee sticks out to the side. Place your hands on the back of your right knee and gently draw it toward you. This will stretch various hip flexors on your left side.
Hold or gently increase the stretch for 30 to 60 seconds. Repeat with the right knee out to the side.
Lower body strength and core routine as part of the “transitional strength phase” The goal is to build a muscular base with increasing intensity from the anatomical phase (~early base phases).
Upper body strength and core routine as part of the “transitional strength phase” The goal is to build a muscular base with increasing intensity from the anatomical phase (~early base phases).
Brace your abs and raise your hips into the air as described above, but keep your knees straight. From there, bend your knees and roll the ball back toward you. Keep your hips elevated throughout the set.
1. Sit on the machine and adjust the lever for your height. The pads should tuck under your knee and on top of the lowest part of the front of your leg. Your legs should be at a 90 degree angle. 2. Hold the handles and use your quadriceps to extend your legs straight whilst keeping the rest of your body still. 3. Slowly lower your legs back to the original position.
Complete the following video routine with excellent form. Do this session with little or no pain at all. If anything hurts stop and wait until the injury is resolved.
