Training
Band Stretching
1. Hamstring Stretch
a. Keeping the low back flat on the floor, pull the leg straight into the air. Keep tension on the band to stretch the hamstring.
b. Relax the muscles by bending the knee slightly.
b. Relax the muscles by bending the knee slightly.
c. Pull the leg straight into the air again. This time, pull the band tighter to place more tension on the muscles.
2. Groin Stretch
a. Pull the leg out to the side of the body. Keeping the leg close to the floor and the band behind the head, use the
band to pull the foot toward the head.
band to pull the foot toward the head.
b. Relax the muscles by bending the knee slightly.
c. Pull the leg out to the side again. This time, pull the band tighter to place more tension on the muscles.
3. IT Band Stretch
a. Pull the leg across the body. Keeping the leg close to the floor, use the band to pull the foot towards the head.
b. Relax the muscles by bending the knee slightly.
c. Pull the leg across the body again. This time, pull the band tighter to place more tension on the muscles.
4. Quad Stretch
a. Lie on your side, extend the arm overhead while wrapping the band over the shoulder from behind your back to your
chest. Keep the knee of the leg being stretched against the opposite knee and pull the band to get your heel as close to
your glutes as possible.
chest. Keep the knee of the leg being stretched against the opposite knee and pull the band to get your heel as close to
your glutes as possible.
b. Relax the muscles by lifting the knee up and re-gripping the band
c. Resume the stretch, this time, pull the band tighter to increase the tension on the muscles and to pull the knee behind your leg to stretch the hip flexor.
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