Workout on October 4, 2021

Hamstring flexibility

Location: Home

Warm-up

• Jumping jacks - 30 -> High knees - 30  -> Butt kicks - 30

Stretching - 60 seconds rest b/w sets

• Circuit 1 - 1 set
• Straight leg swings - 10 reps (each leg)
• Kit laughlin stick drill - 3 mins
• Sciatic nerve glides - 15 reps
• Circuit 2 - 2 sets
• Elevated calve PNF - 4 reps per side (10s/5s)
• Banded hamstring PNF - 4 reps per side (10s/5s)
• Circuit 3 - 3 sets
• Jefferson curls - 10 reps + 10 seconds hold

Finisher

• Resistance band Rotator Cuff workout
• Internal rotation - 10 (each arm) x 3
• External rotation - 10 (each arm) x 3