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Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
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Bent Over Row
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Swap selected exercise with existing exercise for the:
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Daily Mobility 6

Daily Mobility 6
10 mins

Hamstring, groin, hips

66b69b610db552718d7630ed

Play Button
Wide Stance Hip Hinges
 sets
 kg
 reps 
 rest
Notes
668dc956cb0a8af7e892bfd6
Mobility
Wide Stance Hip Hinges
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your feet into a wide, yet comfortable position
  2. With your hands behind your ears, find a neutral position for your spine
  3. Hold this neutral spine and flex at your hips maximally
  4. Ensure that your spine doesn't collapse in order to gain movement
  5. You should feel this in your hamstrings, adductors and groin
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Wide Stance Hip Hinges muscle groups
Play Button
Single Leg Sprinter
 sets
 kg
 reps 
 rest
Notes
66164469e3da46758b16215e
Bodyweight
Single Leg Sprinter
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in starting position - opposite arm and leg up and ready to go
  2. In a controlled manner, extend the same leg backward (until you feel a stretch in the hamstring)
  3. Maintain only slight knee flexion in that focused leg, ensure that you don't round from the spine
Where you should 'feel it':
Primary Muscles:
Hamstrings,Glutes
Hamstrings,Gluteus Maximus
Secondary Muscles
Calves
Single Leg Sprinter muscle groups
Play Button
Lower Hamstring Guided Stretch
 sets
 kg
 reps 
 rest
Notes
65dae984a389becc369d7967
Mobility
Lower Hamstring Guided Stretch
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start by lying on your back with the natural curvature of your lower back
  2. With 1 leg at 90 degrees and your hands behind the lowest part of your hamstring, slowly extend at the knee
  3. Only extend to however far you can keep the natural curvature of your lower back
  4. Allow your upper leg to move forward slightly as you perform this movement
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Lower Hamstring Guided Stretch muscle groups
Play Button
Lateral Hover Lunge (BW)
 sets
 kg
 reps 
 rest
Notes
668dc9fde845d509f4be1952
Mobility
Lateral Hover Lunge (BW)
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself at a wide stance with feet square, facing forward
  2. Load into one side, maintaining a neutral position of your spine (no collapsing), ensure knees track over toes
  3. Keep a consistent height, hover toward the other side, try and feel your glutes going diagonally backward each rep
  4. You should be feeling this through your groin, adductor muscles and hamstring
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Lateral Hover Lunge (BW) muscle groups
Play Button
Downward Dog To Cobra
 sets
 kg
 reps 
 rest
Notes
65d66d5a5d656da497d9dcc7
Bodyweight
Downward Dog To Cobra
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in a downward dog position, legs extended at the knee and try and keep your heels on the floor
  2. In a controlled manner, transition into a cobra stretch, lengthening at your trunk, stretching your abs and lower back
  3. Extend at the neck as you do this, in order to open up 
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Lower Back
Downward Dog To Cobra muscle groups
668dc956cb0a8af7e892bfd6
668dc956cb0a8af7e892bfd6
Wide Stance Hip Hinges
Wide Stance Hip Hinges
3
3
1
3
m 
0
s
 rest
66164469e3da46758b16215e
66164469e3da46758b16215e
Single Leg Sprinter
Single Leg Sprinter
3
3
1
3
m 
0
s
 rest
65dae984a389becc369d7967
65dae984a389becc369d7967
Lower Hamstring Guided Stretch
Lower Hamstring Guided Stretch
3
3
1
3
m 
0
s
 rest
668dc9fde845d509f4be1952
668dc9fde845d509f4be1952
Lateral Hover Lunge (BW)
Lateral Hover Lunge (BW)
3
3
1
3
m 
0
s
 rest
65d66d5a5d656da497d9dcc7
65d66d5a5d656da497d9dcc7
Downward Dog To Cobra
Downward Dog To Cobra
3
3
1
3
m 
0
s
 rest
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