117 lines
6.5 KiB
Markdown
117 lines
6.5 KiB
Markdown
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# Flexy Series: Hamstring Flexibility
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Source: https://movementbydavid.com/hamstring-ebook/
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## Warmup
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[Demo video](https://youtu.be/OXfMKQ1Tyjk?si=1DBcMMoOoN_Y71ha)
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| Exercise | Sets | Reps |
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| :------------------ | :--- | :--- |
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| Hamstring Over Step | 1 | 10 |
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| Elephant Walks | 1 | 30 |
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## Week 1
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### Day 1
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| Exercise | Sets | Reps/Duration |
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| :----------------------------------------------------------------------------------------- | :--- | :------------ |
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| [Hamstring Kick](https://youtube.com/shorts/31-Q548bMFM?si=HxiEn6y8BgPfa8EE) | 1 | 10 each side |
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| [RDL](https://youtube.com/shorts/nx0As4pOEzo?si=yiAREm4aAWs2_gt4) | 2 | 10 |
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| [Single Leg Hamstring Stretch](https://youtube.com/shorts/kwwqorpybgA?si=7aNqD02UlZ6aqYNF) | 2 | 30 sec |
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### Day 2
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| Exercise | Sets | Reps/Duration |
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| :------------------------------------------------------------------- | :--- | :------------ |
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| [Roll Down](https://www.youtube.com/shorts/9oqEoV6fom8) | 1 | 5 |
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| [Active Hamstring Lunge](https://www.youtube.com/shorts/7T3vfeCAxnI) | 2 | 30 sec |
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| [Basic Toe Touch](https://www.youtube.com/shorts/ipHEUwSAWH8) | 2 | 30 sec |
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### Day 3
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| Exercise | Sets | Reps/Duration |
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| :----------------------------------------------------------------------------------------- | :--- | :------------ |
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| [Hamstring Kick](https://youtube.com/shorts/31-Q548bMFM?si=HxiEn6y8BgPfa8EE) | 1 | 10 each side |
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| [RDL](https://youtube.com/shorts/nx0As4pOEzo?si=yiAREm4aAWs2_gt4) | 2 | 10 |
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| [Single Leg Hamstring Stretch](https://youtube.com/shorts/kwwqorpybgA?si=7aNqD02UlZ6aqYNF) | 2 | 30 sec |
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## Week 2
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### Day 1
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| Exercise | Sets | Reps/Duration |
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| :------------------------------------------------------------------- | :--- | :------------ |
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| [Roll down ](https://www.youtube.com/shorts/9oqEoV6fom8) | 1 | 5 |
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| [Active Hamstring Lunge](https://www.youtube.com/shorts/7T3vfeCAxnI) | 2 | 30 sec |
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| [Basic Toe Touch](https://www.youtube.com/shorts/ipHEUwSAWH8) | 2 | 30 sec |
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### Day 2
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| Exercise | Sets | Reps/Duration |
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| :------------------------------------------------------------------------ | :--- | :------------ |
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| [Hamstring Choke](https://www.youtube.com/shorts/wF1Afvx_vBg) | 1 | 10 |
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| [Single Leg RDL](https://www.youtube.com/shorts/x4RnuKdfZyE) | 2 | 10 |
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| [Flat Back Hamstring Stretch](https://www.youtube.com/shorts/do-zYnrF9kc) | 2 | 30 sec |
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### Day 3
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| Exercise | Sets | Reps/Duration |
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| :---------------------------------------------------------------------------- | :--- | :------------ |
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| [Spine Stretch](https://www.youtube.com/shorts/AV8Wmb2S83o) | 1 | 10 |
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| [Kneeling Hamstring Good Morning](https://www.youtube.com/shorts/UzQQX_xQAqE) | 2 | 10 |
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| [Pancake](https://www.youtube.com/shorts/FR6UxSMtIU0) | 2 | 30 sec |
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## Week 3
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### Day 1
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| Exercise | Sets | Reps/Duration |
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| :------------------------------------------------------------------------ | :--- | :------------ |
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| [Hamstring Choke](https://www.youtube.com/shorts/wF1Afvx_vBg) | 1 | 10 |
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| [Single Leg RDL](https://www.youtube.com/shorts/x4RnuKdfZyE) | 2 | 10 |
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| [Flat Back Hamstring Stretch](https://www.youtube.com/shorts/do-zYnrF9kc) | 2 | 30 sec |
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### Day 2
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| Exercise | Sets | Reps/Duration |
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| :---------------------------------------------------------------------------- | :--- | :------------ |
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| [Spine Stretch](https://www.youtube.com/shorts/AV8Wmb2S83o) | 1 | 10 |
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| [Kneeling Hamstring Good Morning](https://www.youtube.com/shorts/UzQQX_xQAqE) | 2 | 10 |
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| [Pancake](https://www.youtube.com/shorts/FR6UxSMtIU0) | 2 | 30 sec |
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### Day 3
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| Exercise | Sets | Reps/Duration |
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| :----------------------------------------------------------------- | :--- | :------------ |
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| [Crossbody leg Swings](https://www.youtube.com/shorts/o-S8aa98B38) | 1 | 10 |
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| [Standing Pancake](https://www.youtube.com/shorts/loOpwF1fkFc) | 2 | 30 sec |
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| [Hurdler Stretch](https://www.youtube.com/shorts/phSQ4UU7xFY) | 2 | 30 sec |
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## Week 4
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### Day 1
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| Exercise | Sets | Reps/Duration |
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| :------------------------------------------------------------------- | :--- | :------------ |
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| [Standing Pancake SHift](https://www.youtube.com/shorts/GSSqD4tk9tM) | 1 | 10 |
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| [Double Elephant](https://www.youtube.com/shorts/o0nPza_TKjg) | 2 | 10 |
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| [Sit and Reach Hold](https://www.youtube.com/shorts/aIZ0s7bX430) | 2 | 30 sec |
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### Day 2
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| Exercise | Sets | Reps/Duration |
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| :----------------------------------------------------------------- | :--- | :------------ |
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| [Crossbody leg Swings](https://www.youtube.com/shorts/o-S8aa98B38) | 1 | 10 |
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| [Standing Pancake](https://www.youtube.com/shorts/loOpwF1fkFc) | 2 | 30 sec |
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| [Hurdler Stretch](https://www.youtube.com/shorts/phSQ4UU7xFY) | 2 | 30 sec |
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### Day 3
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| Exercise | Sets | Reps/Duration |
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| :------------------------------------------------------------------- | :--- | :------------ |
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| [Standing Pancake SHift](https://www.youtube.com/shorts/GSSqD4tk9tM) | 1 | 10 |
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| [Double Elephant](https://www.youtube.com/shorts/o0nPza_TKjg) | 2 | 10 |
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| [Sit and Reach Hold](https://www.youtube.com/shorts/aIZ0s7bX430) | 2 | 30 sec |
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