Bear Walk

Keep the stance as narrow as possible while keeping most of the weight on the hands.

Move foot and hand of the side side at the same time. Keep the compression and move the hands position as you walk to warm up the wrists as you stretch your hamstrings.

Walk for at least 2min

Standing Fwd Fold Bounce & Hold

Stick the bum out in order to flatten your lower back as much as possible. Don't bend the knee unless you feel tension behind the knee.

If no tension, just bend as far as you can with knees straight.

Half Split Combo

Do an anterior pelvic tilt as you bend forward, aiming to touch your belly to your thigh.

Keep the knee straight.

Alternate pointing and flexing the foot 10 times then hold for 30s to 1min

Low Lunge

Hips low and squared, strong posterior pelvic tilt and hold. Make sure your knee is not going to the side.

Hold 1min

Half Split Combo

YES! DO IT AGAIN

Do an anterior pelvic tilt as you bend forward, aiming to touch your belly to your thigh.

Keep the knee straight.

Alternate pointing and flexing the foot 10 times then hold for 30s to 1min

High Lunge Quad Stretch

Square your hips and sit low in your hips.

From ther, bring the heel to the glute without lifting the hips up.

3 reps then hold 1min45s

Gravity Lunge

This is a hip flexor's stretch. Square your hips and sit low. You can use blocks under your hands to help you keep the balance.

Hold for 1min30s. Slide the back knee as your body settles in to intensify the stretch.

Hip and Quad Stretch on Wall Reps

Keep the posterior pelvic tilt at all time.

8 reps. then hold in the low position for 1min each side.

Split Slides

Force the anterior pelvic tilt as you bring the leg back.

No need to slide all the way into a split.

The further away the hands, the more intense will be the stretch.

10 slides each side.

Front Split Back Knee Elevated

Pull the front leg into the hip socket and force strong posterior pelvic tilt to square the hips. Then sit as low as you can.

Feet pointed, back and front knee STRAIGHT.

Bring then hands behind your hips to really lift yourself up and intensify the stretch on the hip flexors.

Hold for 1min45s. Both sides.

Gravity Oversplit

Keep the hip squared and sit as low as possible.

Do not lean forward, try to straighten the back knee.

Hold for 1min45s.

As you hold, aim at sliding your back knee more and more away as to widen your split with time. Make sure to sit low and keep the front knee straight (so engaged front leg's quadriceps) Foot can be either pointed or flexed. If you are high. place blocks under the hands for balance.

If your hips are sitting on the floor, elevate the front leg more. We want to hang there for gravity to help us ease deeper with time.

Split Lift Reps

Squeeze your front leg's hamstring and back leg quadriceps to lift yourself off the floor.

10 reps then hold up for 10s. Both sides.