Adductors
Stand with legs wide apart, lean to one side while bending the knee of that side. Hold for 30 seconds, feeling the stretch in the inner thigh.
Set: 1 of 2
Hold for 30 seconds
Perform the stretch on your left leg.
Adductors
Stand with legs wide apart, lean to one side while bending the knee of that side. Hold for 30 seconds, feeling the stretch in the inner thigh.
Set: 2 of 2
Hold for 30 seconds
Perform the stretch on your right leg.
Calf
Stand with one foot behind the other, bend the front knee forward, keeping the back leg straight. Hold for 30 seconds, feeling the stretch from the back of the knee down to the ankle.
Set: 1 of 2
Hold for 30 seconds
Perform the stretch on your left leg.
Calf
Stand with one foot behind the other, bend the front knee forward, keeping the back leg straight. Hold for 30 seconds, feeling the stretch from the back of the knee down to the ankle.
Set: 2 of 2
Hold for 30 seconds
Perform the stretch on your right leg.
Quadriceps
Stand upright, pull one leg behind you, and tuck your pelvis. Hold for 30 seconds, feeling the stretch from hip to knee.
Set: 1 of 2
Hold for 30 seconds
Perform the stretch on your left leg.
Quadriceps
Stand upright, pull one leg behind you, and tuck your pelvis. Hold for 30 seconds, feeling the stretch from hip to knee.
Set: 2 of 2
Hold for 30 seconds
Perform the stretch on your right leg.
Iliotibial band
Stand near a wall, cross one ankle behind the other, lean sideways with the same side arm, reaching overhead. Hold for 30 seconds, feeling the stretch in the outer thigh.
Set: 1 of 2
Hold for 30 seconds
Perform the stretch on your left side.
Iliotibial band
Stand near a wall, cross one ankle behind the other, lean sideways with the same side arm, reaching overhead. Hold for 30 seconds, feeling the stretch in the outer thigh.
Set: 2 of 2
Hold for 30 seconds
Perform the stretch on your right side.
Hamstrings
Sit on the ground, extend one leg, tuck the other leg into your thigh, lean forward towards your toes. Hold for 60 seconds, feeling the stretch from knee to buttocks.
Set: 1 of 2
Hold for 60 seconds
Perform the stretch on your left leg.
Hamstrings
Sit on the ground, extend one leg, tuck the other leg into your thigh, lean forward towards your toes. Hold for 60 seconds, feeling the stretch from knee to buttocks.
Set: 2 of 2
Hold for 60 seconds
Perform the stretch on your right leg.
Butterfly stretch
Sit on the ground with the soles of your feet together and knees bent outwards, hold your feet or ankles with your hands, gently press your knees towards the ground. Hold for 30 seconds, feeling the stretch in your inner thighs.
Set: 1 of 1
Hold for 30 seconds
This single-set stretch targets both legs at the same time.
Piriformis and glutes
Lie on your back, cross one ankle over the opposite knee, grab behind the knee, and pull towards your chest. Hold for 30 seconds, feeling the stretch in the back of the thigh and buttocks.
Set: 1 of 2
Hold for 30 seconds
Perform the stretch on your left leg.
Piriformis and glutes
Lie on your back, cross one ankle over the opposite knee, grab behind the knee, and pull towards your chest. Hold for 30 seconds, feeling the stretch in the back of the thigh and buttocks.
Set: 2 of 2
Hold for 30 seconds
Perform the stretch on your right leg.
Lower back
Lie on your back, pull both knees towards your chest. Hold for 30 seconds, feeling the stretch in your lower back.
Set: 1 of 1
Hold for 30 seconds
This single-set stretch targets your lower back.
Spine
Lie on your back, bend one knee towards your chest, and let it fall across the opposite side of your body. Hold for 30 seconds, feeling the stretch in your spine.
Set: 1 of 2
Hold for 30 seconds
Perform the stretch on your left side.
Spine
Lie on your back, bend one knee towards your chest, and let it fall across the opposite side of your body. Hold for 30 seconds, feeling the stretch in your spine.
Set: 2 of 2
Hold for 30 seconds
Perform the stretch on your right side.
seconds left reps
Done, get ready for the next one.