Workout 4 with MB Athletic Trainer Joyce Freeman

Movement Exercises  

1.90/90 Extender hamstring stretch: Lie on the ground with your back flat, actively squeezing your glute down towards the ground. One leg is in the 90/90 position raised with your hands together and behind your leg just below your knee. Extend your leg up as far as you can go and hold one second and then bring it down. Do 2 or 3 sets of 10 for this stretch in a slow and controlled motion. This stretch can be used before activity and after for recovery and regeneration.

2. Dynamic Hip Flexor and quad stretch: Kneeling on one leg with the upper body straight and other leg in front and on the ground. There are three tension points. The pecs/Latts should be upright with good tension coming from your core. Squeeze the glute of the kneeling leg and this stabilizes the pelvis in neutral position causing a nice stretch on the hip flexor and quad. Oscillate forward about 2 inches for 30 secs and then at the top of 30 sec hold 15. Repeat 3 times on each side.  

3. Foam rolling the glute and piriformis: Sit on the foam roller just behind the ischial tuberosity (Butt Bone). Turn your body and both legs in a 45 degree angle, then you will feel some pressure on your glute. Find a spot or pressure point and slowly oscillate through the tissue. Roll 2 to 3 inches for 30 to 60 sec on each spot. I do not recommend sitting on a lacrosse ball to work this tissue. We have a large sciatic nerve that runs through the piriformis and you can cause this to fire up and in turn cause more pain.

4.  Half Kneeling Chops: Kneel on one leg and use a medicine ball, weight or a pulley cord to pull up and press the ball or cord in front of the body. 3 sets of 10

5. One leg Stance: Stand and balance on one leg. Holding as long as you can. Keep the standing leg hip from falling. This is a one leg stability movement.