notes/docs/self-care/exercise/programs/hamstring-flexibility.md

Flexy Series: Hamstring Flexibility

Source: https://movementbydavid.com/hamstring-ebook/

Warmup

Demo video

Exercise	Sets	Reps
Hamstring Over Step	1	10
Elephant Walks	1	30

Week 1

Day 1

Exercise	Sets	Reps/Duration
Hamstring Kick	1	10 each side
RDL	2	10
Single Leg Hamstring Stretch	2	30 sec

Day 2

Exercise	Sets	Reps/Duration
Roll Down	1	5
Active Hamstring Lunge	2	30 sec
Basic Toe Touch	2	30 sec

Day 3

Exercise	Sets	Reps/Duration
Hamstring Kick	1	10 each side
RDL	2	10
Single Leg Hamstring Stretch	2	30 sec

Week 2

Day 1

Exercise	Sets	Reps/Duration
Roll down	1	5
Active Hamstring Lunge	2	30 sec
Basic Toe Touch	2	30 sec

Day 2

Exercise	Sets	Reps/Duration
Hamstring Choke	1	10
Single Leg RDL	2	10
Flat Back Hamstring Stretch	2	30 sec

Day 3

Exercise	Sets	Reps/Duration
Spine Stretch	1	10
Kneeling Hamstring Good Morning	2	10
Pancake	2	30 sec

Week 3

Day 1

Exercise	Sets	Reps/Duration
Hamstring Choke	1	10
Single Leg RDL	2	10
Flat Back Hamstring Stretch	2	30 sec

Day 2

Exercise	Sets	Reps/Duration
Spine Stretch	1	10
Kneeling Hamstring Good Morning	2	10
Pancake	2	30 sec

Day 3

Exercise	Sets	Reps/Duration
Crossbody leg Swings	1	10
Standing Pancake	2	30 sec
Hurdler Stretch	2	30 sec

Week 4

Day 1

Exercise	Sets	Reps/Duration
Standing Pancake SHift	1	10
Double Elephant	2	10
Sit and Reach Hold	2	30 sec

Day 2

Exercise	Sets	Reps/Duration
Crossbody leg Swings	1	10
Standing Pancake	2	30 sec
Hurdler Stretch	2	30 sec

Day 3

Exercise	Sets	Reps/Duration
Standing Pancake SHift	1	10
Double Elephant	2	10
Sit and Reach Hold	2	30 sec