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Hamstring Mobility

The document outlines a 4-week mobility program focused on improving hamstring flexibility, detailing exercises for each day of the week. Each day includes various movements categorized as dynamic active, dynamic passive, static active, and static passive, with specific sets, reps, and notes for proper execution. The program emphasizes a combination of stretches and movements to enhance flexibility progressively over the four weeks.

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kgreed96
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187 views4 pages

Hamstring Mobility

The document outlines a 4-week mobility program focused on improving hamstring flexibility, detailing exercises for each day of the week. Each day includes various movements categorized as dynamic active, dynamic passive, static active, and static passive, with specific sets, reps, and notes for proper execution. The program emphasizes a combination of stretches and movements to enhance flexibility progressively over the four weeks.

Uploaded by

kgreed96
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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SCHEDULE 1: WEEK 1

MOBILITY PROGRAM
DAY 1
Movement Sets Reps Time Type Notes
Standing Hamstring Hold on to a sturdy structure for stability and keep
1 15 N/A Dynamic Passive
Kick legs as straight as you can.

Keep your back naturally arched, bend at your hips,


Single Leg RDL 1 10 N/A Dynamic Active
lower your torso to parallel

30 Keep your legs straight, bend at your hips and


Standing Toe Reach 2 N/A seconds
Static Passive
reach for your toes with both hands

DAY 2
Movement Sets Reps Time Type Notes
Bend down and grab toes. Straighten one leg while
Elephant Walk Stretch 1 30 N/A Dynamic Passive
you bend the other. Feel the stretch in straight leg

Stand shoulder width apart. With a slight bent in the


Standing Good Morning 1 10 N/A Dynamic Active knees, lean forward and down as you bend at the
hips and push your butt back.

Seated Single Leg 30 Sit on a chair with one leg straight in front of you and
2 N/A seconds Static Passive the other bent. Reach over to touch the foot of the
Hamstring Stretch each side straight leg

DAY 3
Movement Sets Reps Time Type Notes
Standing Hamstring Hold on to a sturdy structure for stability and keep
1 15 N/A Dynamic Passive
Kick legs as straight as you can

Keep your back naturally arched, bend at your hips,


Single Leg RDL 1 10 N/A Dynamic Active
lower your torso to parallel standing on 1 foot

30 Keep your legs straight, bend at your hips and


Standing Toe Reach 2 N/A
seconds
Static Passive
reach for your toes with both hands

David Thurin 6
4 Weeks To Total Hamstring Flexibility
SCHEDULE 1: WEEK 2

MOBILITY PROGRAM
DAY 1
Movement Sets Reps Time Type Notes
Bend down and grab toes. Straighten one leg while
Elephant Walk Stretch 1 30 N/A Dynamic Passive you bend the other. Feel the stretch in straight leg

Lift both arms and legs toward the ceiling. Reach


Standing Good Morning 1 10 N/A Dynamic Active
away from your body with hands and feet

30 Sit on the floor with one leg straight in front of you


Seated Single Leg
2 N/A seconds Static Passive and the other bent. Reach over to touch the foot of
Hamstring Stretch each side the straight leg

DAY 2
Movement Sets Reps Time Type Notes
Pilates Spine Stretch Sit with both legs straight in front of you, shoulder
1 10 N/A Dynamic Active width apart. Point toes toward the ceiling and reach
(Sit & Reach for Reps) arms out toward your toes for REPETITIONS
Sit with both legs straight in front of you, shoulder
30
Sit and Reach 1 N/A seconds Static Active width apart. Point toes toward the ceiling and reach
arms out toward your toes - HOLD
Sit with both legs straight and as far apart as you
30
Pancake Stretch 2 N/A
seconds
Static Passive can, bend at the hips to bring your chest toward the
ground

DAY 3
Movement Sets Reps Time Type Notes
Standing Hamstring 15 N/A
Hold on to a sturdy structure for stability and keep
1 Dynamic Passive
Kick legs as straight as you can.

Bend down and grab toes. Straighten one leg while


Elephant Walk Stretch 1 30 N/A Dynamic Passive
you bend the other. Feel the stretch in straight leg

Sit on the floor with one leg straight in front of you


Seated Single Leg 30
2 N/A seconds
Static Passive and the other bent. Reach over to touch the foot of
Hamstring Stretch the straight leg

David Thurin 7
4 Weeks To Total Hamstring Flexibility
SCHEDULE 1: WEEK 3

MOBILITY PROGRAM
DAY 1
Movement Sets Reps Time Type Notes
Sit with both legs straight in front of you, shoulder
Pilates Spine Stretch
1 10 N/A Dynamic Active width apart. Point toes toward the ceiling and reach
(Sit & Reach for Reps) arms out toward your toes for REPETITIONS

30 Sit with both legs straight in front of you, shoulder


Sit and Reach 1 N/A Static Active width apart. Point toes toward the ceiling and reach
seconds arms out toward your toes - HOLD
Sit with both legs straight and as far apart as you
30
Pancake Stretch 2 N/A Static Passive can, bend at the hips to bring your chest toward the
seconds ground

DAY 2
Movement Sets Reps Time Type Notes
Standing Hamstring Hold on to a sturdy structure for stability and keep
1 15 N/A Dynamic Passive
Kick legs as straight as you can.

Bend down and grab toes. Straighten one leg while


Elephant Walk Stretch 1 30 N/A Dynamic Passive
you bend the other. Feel the stretch in straight leg

Seated Single Leg 30


Sit on the floor with one leg straight in front of you
2 N/A Static Passive and the other bent. Reach over to touch the foot of
Hamstring Stretch seconds the straight leg

DAY 3
Movement Sets Reps Time Type Notes
Keep your back naturally arched, bend at your hips,
Single Leg RDL 1 10 N/A Dynamic Active
lower your torso to parallel to the ground

Bend down and grab toes. Straighten one leg while


Elephant Walk Stretch 1 30 N/A Dynamic Passive
you bend the other. Feel the stretch in straight leg

30 Keep your legs straight, bend at your hips and


Standing Toe Reach 2 N/A
seconds
Static Passive
reach for your toes with both hands

David Thurin 8
4 Weeks To Total Hamstring Flexibility
SCHEDULE 1: WEEK 4

MOBILITY PROGRAM
DAY 1
Movement Sets Reps Time Type Notes
15 Standing on one leg, hold on for stability if needed,
Cross Body Leg Swings 1 each side N/A Dynamic Passive
swing other leg back and forth in front of you

Standing Pancake 30 Stand with legs wide apart and straight, bend at the
1 N/A Static Active hips toward the ground while keeping your back
Stretch seconds
straight
Sit with both legs straight and as far apart as you
Pancake Stretch 2 N/A 30 Static Passive can, bend at the hips to bring your chest toward the
seconds ground

DAY 2
Movement Sets Reps Time Type Notes
Keep your back naturally arched, bend at your hips,
Single Leg RDL 1 10 N/A Dynamic Active
lower your torso to parallel

Bend down and grab toes. Straighten one leg while


Elephant Walk Stretch 1 30 N/A Dynamic Passive
you bend the other. Feel the stretch in straight leg

30 Keep your legs straight, bend at your hips and


Standing Toe Reach 2 N/A
seconds
Static Passive
reach for your toes with both hands

DAY 3
Movement Sets Reps Time Type Notes
Standing on one leg, hold on for stability if needed,
Cross Body Leg Swings 1 15 N/A Dynamic Passive
swing other leg back and forth in front of you
Stand with legs wide apart and straight, bend at the
Standing Pancake 1 N/A 30 Static Active hips toward the ground while keeping your back
seconds straight
Sit with both legs straight and as far apart as you can,
30
Pancake Stretch 2 N/A
seconds Static Passive bend at the hips to bring your chest toward the
ground

David Thurin 9
4 Weeks To Total Hamstring Flexibility

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