Sets	Reps	Weight/Resistance
1
2
3
4
5

Exercise Name:
Static Stretch - Monster Series

Ready Position:
For this 3-part series, place the heel of your left leg on a box, chair or step. Straighten your leg by squeezing your thigh muscle and curling your toes back.

Get it Done:
Push your butt back and fold at the hips until you are in a position with a light stretch in your hamstring and lower legs. Keep your chin up to limit the rounding of your back, and hold for 15 to 30 seconds. Next, place your left foot flat on the box and bend your knee so that your shin is straight up and down. Allow your rear leg to come to its toes. Keep your chin up and chest out as you drop your hips down and forward. You should feel a stretch in the hip flexor of your right leg. Hold for 15 to 30 seconds. For the third and final stretch, remain in the #2 position, reach across your body with your left arm. Fold at the hips and reach for the floor with both arms, as you push your left hip back and out. You should feel the stretch in the butt and upper hamstring of the left leg. Hold for 15 to 30 seconds and then perform the series with the opposite side.

Pro Tips:
If you are having trouble feeling the hip flexor stretch, create a longer stride by moving your rear foot back. This 3-stretch series is a basic necessity for almost everyone. Taking 5 minutes out of your day to go through this series will bring a tremendous amount of leg and lower back relief.

Sets	Reps	Weight/Resistance
1
2
3
4
5

Exercise Name:
Static Stretch - Standing Quad

Ready Position:
Squeeze the ground with your toes on your left foot and create a full body tension by squeezing your left leg, butt and bracing your stomach. Lift your right foot up and try to bring your heel to your butt, grabbing your right foot with your right hand.

Get it Done:
Pull your right knee back by squeezing your butt. Do not try to create the stretch by yanking your foot up, arching your back, or leaning forward. Hold the stretch for 15 to 30 seconds and allow your knee to come back forward. Perform the desired number of repetitions then perform with the left leg.

Pro Tips:
There are two aids that can help you if you do not have the range of motion to grab your ankle or the ability to balance on one leg. If you cannot grab your ankle, place a towel or exercise tubing around your ankle, to increase the range of motion. To assist your balance, stand next to a wall, or some other means of support, and work to rely less and less on it.