Hamstring SMFR
MAIN MUSCLE - HAMSTRINGS
Glutes SMFR
MAIN MUSCLE - GLUTEUS MAXIMUS
ITB SMFR
MAIN MUSCLE - ITB
Calves SMFR
MAIN MUSCLE - CALVES
Knee across the body
KEY COACHING POINTS:
Try and keep your shoulder blades on the mat
Chase the stretch in your lower back and glutes
Hold the stretch for 1-2 seconds
MAIN MUSCLE - GLUTEUS MAXIMUS
Knees banded glute bridge
KEY COACHING POINTS:
Feet shoulder width apart
Drive your hips up by squeezing your glutes
Don't arch the lower back
Embrace the squeeze in your glutes for 1-2 seconds, then repeat
MAIN MUSCLE - GLUTEUS MAXIMUS
Banded clams
KEY COACHING POINTS:
Keep your hips straight
Abduct at the hip
Embrace the squeeze in your glutes
Hold the squeeze for 1-2 seconds
MAIN MUSCLE - GLUTEUS MEDIUS
Standing hip mobility
KEY COACHING POINTS:
Stand up tall
Achieve as much rotation in the hips as possible
HIP MOBILITY
Banded overhead squat
KEY COACHING POINTS:
Place the band just above your knees
Have a wide grip on the bar
Feet just wider than shoulder width apart
Elbows locked out
Squat by driving your hips back and allowing your knees to track towards your toes
Squat as low as you can whilst maintaining a neutral spine and keeping the bar overhead
MAIN MUSCLE - QUADRICEPS HIP ABDUCTORS
Standing alt calf stretch
KEY COACHING POINTS:
Unilaterally drive your heels down to the ground to achieve full stretch in each calf muscle
Release the stretch by switching legs each time
MAIN MUSCLE - GASTROCNEMIUS AND SOLEUS
Leg swings
KEY COACHING POINTS:
Swing your leg forward and backwards then side to side
Avoid any tilts of the pelvis or arches in the back
Achieve as much range as possible without stretching the muscles too much
HIP MOBILITY
Knees banded squat
KEY COACHING POINTS:
Place the band just above the knees
Squat by driving your hips back and letting your knees track towards your toes
Slightly drive your knees out, this will help engage the glutes
Squat as low as you can whilst maintaining a neutral spine
The purpose of the band is to help engage the gluts by making them work harder
MAIN MUSCLE - QUADRICEPS (HIP ABDUCTORS)
Increase dorsiflexion stretch
KEY COACHING POINTS:
Drive your knee forward whilst keeping your toes pointed upwards
Embrace the stretch in each calf
Hold for 1-2 seconds, then repeat
MAIN MUSCLE - GASTROCNEMIUS AND SOLEUS
Alternative calf stretch
KEY COACHING POINTS:
Unilaterally drive your heels down to the ground to achieve full stretch in each calf muscle
Release the stretch by switching legs each time
Hold the stretch for 1-2 seconds
MAIN MUSCLE - GASTROCNEMIUS AND SOLEUS
Hamstring stretch
KEY COACHING POINTS:
Put your hamstring in a slightly stretched position
Bring your hands towards your toes, then to the sides
Repeat for the desired amount of reps, then switch legs
MAIN MUSCLE - HAMSTRINGS
Glute bridge
KEY COACHING POINTS:
Feet shoulder width apart
Drive your hips up by contacting your gluts
Avoid arching the lower back
You should feel your gluts fully contacted at the top of the movement
MAIN MUSCLE - GLUTEUS MAXIMUS
Hip circles
KEY COACHING POINTS:
Keep your hips high to help maintain a neutral spine
HIP MOBILITY
Fire hydrants
KEY COACHING POINTS:
Keep your hips high to help maintain a neutral spine
Embrace the squeeze for 1-2 seconds, then repeat
MAIN MUSCLE - GLUTE MAX, MED AND MIN
Lying hip abduction
KEY COACHING POINTS:
Keep your hips straight
Embrace the squeeze in the side of your glutes (glute medius) for 1-2 seconds, then repeat
