Iron Cross
Start off by laying flat on the floor in a cross position so that you are forming the “T” shape, arms out to the sides and legs together.
Slowly swing one leg towards the opposite hand through a rotation in your lower back and hips.
Hold onto this position for 15 to 30 seconds and then repeat for as many reps and sets as desired.
Hamstrings
To begin this exercise; start off lying flat on your back with one leg extended out and with your other leg bend it and grab the knee with your hands.
Take the leg that is being bent and extend it straight into the air and hold onto the position for up to 15 seconds and then alternate legs.
Repeat this exercise for as many repetitions as needed.
Glutes
Start off flat on your back in a lying position with knees bent and feet flat on the floor. Take your ankle and place in on your opposite knee.
With the bottom leg, grab the knee and pull both of your legs as close to your chest as possible and hold for up to 15 seconds.
Repeat this exercise for as many repetitions as needed.
ITB (Iliotibial band)
Stand upright. Cross the right-left over the left leg, ensure the left is kept as straight as possible.
Lean forward at the waist until you’re able to grab hold of your lower legs and then try to pull your collarbones to your knees caps or until you feel a stretch across the affected iliotibial band.
Hold for 30 seconds.
Slowly stand up straight, uncross your legs and switch legs.
Left leg over the right and repeat sequence.
Repeat this exercise for as many repetitions as needed.
Quad Stretch – Standing
Stand on your left foot and grab your right shin by bending your leg behind you.
Tuck your pelvis in, pull your shin toward your glutes, making sure your knee is pointing to the ground.
Then push your shoe into your hand, away from your glutes.
Hold for 30 seconds and then switch sides.
Quad Stretch – Kneeling
Kneel on your right knee and curve your pelvis under like a “scared dog.”
Have a nice long stance between your right knee and left foot.
Flatten out your lower back and keep shoulders and chest upright.
Bend forward from the hip to force the left knee over the left foot.
To deepen the stretch, take the right foot in your right hand and pull towards your glute.
Hold for 30 seconds and then switch knees.