Static Flexibility
Hold position for 20-30 seconds.
QUAD/HIP FLEXOR Lunge with elbow down
Place elbow (same side of rear leg) next to inside foot of lunge leg. Collapse core to create thigh separation from rear leg to front leg. Shift weight forward to stretch front of rear leg and back of front leg. Relax and breathe deeply because exhaling increases depth of stretch. Attempt to create a straight line from rear knee through each thigh to front of knee.
Lunge with twist
Place elbow (same side of rear leg) outside front thigh of lunge leg. Use this arm to press on thigh and create rotation through core. Without arching low back, shift weight forward to stretch front of rear leg. Attempt to create a straight line from rear knee through each thigh to front knee.
Lunge with reach back (same side)
Reach back with arm of rear leg and grasp rear foot. Pull foot toward buttocks for a front side quad and hip flexor stretch. Without arching back, shift weight forward to stretch front of rear leg. Attempt to create a straight line from rear knee through each thigh to front of knee.
Lunge with reach back (opposite side)
Reach back with opposite arm of rear leg and grasp rear foot. Pull foot up toward buttocks for a front side quad and hip flexor stretch. Without arching back, shift weight forward to stretch front of rear leg. Attempt to create a straight line from rear knee through each thigh to front of knee.
Static Flexibility
Hold position for 20-30 seconds.
QUADRATUS LAMBORUM Individual
Physio ball
You may need a spotter so you can relax and maintain position on physio ball. Lie on left side with ball under hip. Relax on ball and extend right arm and leg. Keep hips stacked on top of each other then slightly roll right shoulder toward ball.
24 2019 USA Gymnastics Fitness Program
Start in beginning position of V-sit with hands behind head. Lean to one side and place elbow along knee. Use elbow on thigh to press, causing rotation as you look up to ceiling.
Partner
Same as the individual, but a spotter stands behind you and presses a hand on your shoulder blade. Spotter then uses other hand to reach under armpit and grasp front of shoulder. Spotter pulls gently, causing rotation as you look up to ceiling.