Name: Playbook - Dani Mendoza - Improve Your Hamstring Flexibility
Uploaded: 2022-10-07T06:58:02.266Z
Duration: 20 min
Description: Improve Your Hamstring Flexibility

Haseena

If you’re looking to increase (and maintain!) your hamstring flexibility, this is a short workout that can be added into your training.

Don’t forget - just like your skills and strength training - flexibility training also requires consistency, intention & time to improve!

- Perform prescribed amount of reps on each side
- Kick leg forward
- Avoid using momentum
- Maintain total body tension and keep the supporting leg straight

Forward leg swings

- Perform total amount of reps prescribed (e.g 10 total steps, not 10 each side)
- Take a small step forward and hinge the hips back
- Keep spine neutral throughout whole movement
- Keep front leg straight and focus on the hamstring stretch as you lower down
- Move slowly

Emu walk

Mobility

- Perform prescribed amount of time on each side
- In a half kneeling position, keep the spine neutral and hinge back from the hips 
- When you can no longer keep a neutral spine, round your back and deepen the stretch 
- This should not be a painful stretch. Aim to relax and take long breaths while here

Half kneeling hamstring stretch

- Perform prescribed amount of reps on each side 
- Hold the leg up for 10 seconds on your last rep 
- Hold on to something for assistance with balance
- Keep both legs straight
- Activate through the hip flexor of the working leg to lift your foot of the box or bench
- The higher the box, the harder the movement
- Maintain total body tension to avoid compensations from other body parts

Standing straight leg lifts

- Hinge hips back while keeping spine neutral
- Maintain tension in core and lats by thinking about pulling your shoulders back down to your hips 
- Focus on the hamstring stretch as you lower the weights down
- Squeeze through your glutes to bring yourself back up

DB RDL

Strength

Improve Your Hamstring Flexibility

Forward Fold Routine

Toe taps was especially hard for me with hands flat on the ground as my legs are longer than my torso. Lifting my feet and then moving it towards my wrists was a struggle! 😅 Great conditioning nonetheless!!

Improve Your Hamstring Flexibility

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