select to toggle flexibility/strength training
Continuously activate the backside of your thighs while moving from position one into position two. Stretching happens throughout the movement, not just at the end position.
Continue to activate the backside of your thighs while remaining in position two. Stay active to protect yourself from overstretching and injury.
Target Area
Back Thighs, Central Hamstrings, Spine
Semitendinosus, piriformis, gluteus maximus, gastrocnemius
Getting Into Position
Lie down on your back. Bend one leg and straighten the other with a slight bend at your knee. Rest your arms on the ground. Your assister will kneel on the ground, placing one hand underneath your heel and the other hand underneath your knee.
Flexibility Training
Eccentric Stretch
Begin in position one and activate the backside of your thighs by naturally resisting and generating tension while moving into position two.
Start with your thigh and leg close to the ground. Continuously contract your central hamstrings by extending your thigh and kicking your heel down toward the ground while your assister pulls your thigh and leg up toward your chest.
Isometric Stretch
Continue to activate the backside of your thighs while remaining in position two.
Strength Training
Concentric Strength
Begin in position two and activate the backside of your thighs by contracting the target muscles as you move into position one.
Start with your thigh and leg lifted in the air. Continuously contract your central hamstrings by extending your thigh and kicking your heel down toward the ground while your assister slows down this movement.
Isometric Strength
Continue to activate the backside of your thighs while remaining in position one.