Sets	Reps	Weight/Resistance
1
2
3
4
5

Exercise Name:
Active Stretch - Hamstring

Ready Position:
Start in a prone position on the floor. Place an exercise band (or tube) around the arch of your right foot, and hold onto the band with both hands. Straighten your leg by squeezing your thigh muscles and curling your toes back. Lift your leg until you are in a position with a light stretch in your hamstring and lower leg muscles.

Get it Done:
Hold the stretch position for 5 seconds. Then, against the resistance of the band, drive your heel down with your hamstring keeping your leg straight. . Push for 5 seconds and allow the exercise tubing to bring you back into a slightly deeper stretch, keeping your legs straight. Repeat for 5 repetitions and perform on the left side.

Pro Tips:
Do not try to increase the range of the movement and bringing your knee closer to your chest by bending your knee. It’s important that you keep your knee straight and toes curled throughout the movement. You also do not need to create a maximal force against the exercise tubing during the push phase. Try to limit the movement phase to 4 to 6 inches. And on the last repetition, take 3 to 4 deep breaths and allow your body to relax into the stretch a little deeper with each exhale.

Sets	Reps	Weight/Resistance
1
2
3
4
5

Exercise Name:
Active Stretch - Glute

Ready Position:
Start in a prone position on the floor. Place an exercise band (or tube) around the arch of your right foot and grasp the band with your left hand. Bend your right leg to 90 degrees and curl your toes back, so that your foot is parallel to the ground. This should place you in a position with a light stretch in your hip, butt and upper hamstring. If you feel a jamming in your hip, move away from bringing your knee to your chest and allow your knee to go to the side.

Get it Done:
Hold the starting stretch position for 5 seconds. Then, against the resistance of the band, push your foot up with the force being a movement at the hip. Push for 5 seconds and allow the exercise tubing to bring you back into a slightly deeper stretch. Repeat for 5 repetitions, and then perform on the left side.

Pro Tips:
You do not need to create a maximal force against the exercise tubing. Try to limit the movement phase to 4 to 6 inches. On the last repetition, take 3 to 4 deep breaths and allow your body to relax into the stretch a little deeper with each exhale.