- Find a box or bench that is roughly knee height or a few inches lower. (The lower the box is the lower the mobility requirement).
- You can either place your toes or the top of your foot on the box. Point your front foot forward or slightly turned outwards and break at the knees and hips simultaneously.
- Aim to get your front leg to hit parallel depth (hamstring parallel with the ground) or lower.
- The further forward your front foot is, the longer the Range of Motion is at your hips. The further back your front foot is, the longer the ROM at your knees.
- Sit on the ground and lay one leg flat and the other over the top.
- Hold your leg with the same side arm and slowly rotate your hips and back.
- Hold at the peak of the stretch, then slowly return to starting position.
- Switch sides and repeat.
- On your front, place one leg forward and then stretch out the same side arm across the mat/floor.
- Fully extend your leg and arm.
- Hold at the peak of the stretch, then slowly return to starting position.
- Switch sides and repeat.
- This exercise works best with a rope attachment but can be done with anything. The attachment should be set to the bottom of the machine.
- Face away from the cable machine, straddle the cable itself, and grab the attachment. Walk a few steps away.
- Break at the hips while maintaining a flat back and mostly extended knees.
- Push hips forward until you are back in a standing position.
