Upper Leg Stretching – Advanced

Lunge Forearm In

Stand straight with feet shoulder width apart.

Tighten the abdominal/core muscles.

Take a large step forward with your right foot, keeping the right knee bent at 90 degrees.

Bend the left knee until it is an inch above the floor, and keeping the left arm straight, place the left hand firmly on the floor.

Place the right upper arm on the inside of the right leg, keeping the arm bent at 90 degrees and the forearm 1 inch above the floor.

Return and repeat 5-12 times, then repeat on the opposite side.

 

Lunge Twist

Stand with your feet shoulder width apart and your arms straight above your head.

Tighten the abdominal/core muscles and take a large step forward with your right foot, keeping the right knee bent at 90 degrees.

Bend the left knee until it is an inch above the floor.

From this position, twist at the hips and reach back with your arms to the right side.

Take another step forward with the opposite leg and repeat 5-12 times.

 

Backwards Lunge Twist

Stand with your feet shoulder width apart and your arms straight above your head.

Tighten the abdominal/core muscles and take a large step back with your right foot, keeping the left knee bent at 90 degrees.

Bend the right knee until it is an inch above the floor.

From this position, twist at the hips and reach back with your arms to the right side.

Return and repeat 5-12 times, then with the opposite leg.

 

Prayer Lunge

Stand with feet shoulder width apart and hands to your sides.

Tighten the abdominal/core muscles, bring your hands to your chest and make two closed hand fists together.

Take your right leg and place it behind and past your left leg by 1-2 feet.

Bend both knees, keeping most of the weight on the left leg, and squat down.

Keep the feet flat on the floor, your back straight, chest up and do not touch the floor with your knees.

Repeat 5-12 times and then repeat on opposite side.

 

One Leg Line Jumps

Place a line or a towel to the right of your feet.

Keep the feet slightly inside shoulder width apart.

Tighten the abdominal/core muscles.

Stand on the outside foot and raise the inside foot.

Jump over the line, landing only on the inside foot and continue back and forth.

Repeat 5-12 times.

 

Side to Side Jumps

Stand with your feet shoulder width apart and bend at the waist to a 45 degree angle.

Jump 3-4 inches to the right, keeping the feet shoulder width apart.

Jump back to the center.

Jump 3-4 inches to the left, keeping the feet shoulder width apart.

Jump back to the center.

Repeat 5-12 times.

 

Swan Dive/Airplane

With both feet shoulder width apart and arms straight out to the side, tighten the abdominal/core muscles and lift your right foot off the floor.

Keeping the right legs straight, slowly extend the leg back while at the same time bending forward at the waist.

Continue until your upper body and right leg are parallel to the floor.

Return without touching the foot to the floor and repeat 5-12 times.

Then perform on left side.

 

Walking Hammys

Stand with feet shoulder width apart, tighten the abdominals/core.

Keeping a very slight bend to the knees, bend down to touch the toes and walk out to a push up stance.

Optional – do a push up once in this position

Walk back to touching toes, standing straight up and then repeat 5-12 times.

 

Walking Hammys Full Flexion

Stand with feet shoulder width apart, tighten the abdominals/core.

Keeping a very slight bend to the knees, bend down to touch the toes and walk the hands out past 90 degrees for more shoulder flexion.

Walk back to touching toes, standing straight up and then repeat 5-12 times.

 

Walking Plank and Stand

Go down into a straight arm plank/push up.

Tighten the abdominal/core muscles and bring the right foot to the outside of the right hand, bending the back knee.

Bring the left foot up to the outside of the left hand, keep your hands on the floor and straighten the legs.

Walk the hands back out to the plank position and repeat on the left side.

You should be walking forward.

Repeat 5-12 times on each side.

 

Lying Straight Leg Hamstring Advanced

Lay on your back with the abdominal/core muscles tightened.

Keeping the left leg straight, straighten the right leg and lift it.

Keep the toe pointed towards the knee and grasp the back of the right hamstring with both your hands and pull towards the chest, trying to keep both legs as straight as possible.

Hold for 5-12 seconds and repeat on the opposite side.

 

Spiderman

Go down into a straight arm plank/push up.

Tighten the abdominal/core muscles and bring the right foot to the outside of the right hand, bending the back knee.

Hold for 5-12 seconds and repeat on the opposite side.