Hamstring

The MobilityWOD overview page is here

10/ PNF, High Posterior Chain Mobilization

Tags: #posteriorchain, #hamstring, #stretching, #contractrelax

  • 0:15 contract/relax or PNF
  • 1:00 PNF demo on (mainly) hamstring stretch
  • 2:15 correlation into real movement (good morning)
  • 2:35 two hipjoints
  • 3:00 rounding back not OK
  • 3:30 sit-test on a box
  • 3:35 overextension
  • 4:00 deadlift setup
  • 4:30 exc 1: contract/relax hamstring stretch (back neutral, knee bent)
  • 5:20 PNF details: 5sec peak tensions, 10sec to passively stretch into new range; stay in endrange static hold for at least 10sec (this works best)
  • 6:10 spend at least 2min
  • 6:40 each hamstring at least 10x2min cycles
  • 6:55 exc 2: ball massage: extend leg having ball under hammie
  • 7:30 exc 3: ball under foot; test/retest

41/ Stab Yourself, Then Hammies, Low Back, and Quad Mashing

Tags: #hamstring, #lowerback, #quad

min each leg on the Hammie/Hurdler Stretch
4min each leg mashing the crap out of your quad bits (if it’s a little intense just stroke the furry walls)

  • 0:00 rolling on ball with weight
  • 0:50 exc 1: classic Yoga back / hamstring stretch (keep belly tight)
  • 1:30 exc 2: high hamstring seated hurdle stretch
  • 2:05 exc 2a: alternative position
  • 2:30 exc3: foam rolling the hamstring 4min each (move leg on sticking points)
  • 3:15 rolling over
  • 3:30 recap

42/ Mobilize at the Position of Restriction

Tags: #hip, #hamstring

Mwod: 2 min of side to side hip grinders
2 min each side lateral hammies
2 min each side front of hip stretch of your choice
Practice hollow rocking. 10 sec on/off x 10 rounds

  • 0:45 upstream/downstream
  • 2:45 exc 1: paleo chair & cosack grind-across; knee stays back! 2min
  • 3:40 exc 2: lunge lateral hamstring stretch
  • 4:20 exc 3: press into corner from lunge
  • 5:10 exc 4: back extension

52/ Against the Wall, Hip/Groin/Hammie & Neural Flossing

Tags: #hip, #groin, #hamstring, #glutes, #neural

  • Test: Bottom position of snatch balance/full snatch
  • MWod: 2 min with leg press mob
  • 2 min each leg figure four on the wall
  • 2 min each straight leg door frame hammy
  • Retest: Kill your Pr in the schnatch

  • 0:10 tool: lacrosse-ball glued together
  • 0:35 unglue neck / bad shoulder position
  • 1:10 thorassic spine & neural system
  • 1:45 exc 1: neural flossing (& hight neural positions)
  • 2:50 exc 2: lying squat ag wall
  • 3:30 wind the position up
  • 3:50 exc 2a: wide leg position
  • 4:15 exc 3: glute stretch against wall
  • 4:55 exc 4: lacross ball back massage
  • 5:15 exc 5: hamstring door stretch
  • 5:45 you can bend knee if neural tension

58/ Weird Hamstring Pain and Simple Neurodynamics

Tags: #hamstring, #neural

  • 0:30 neuro-dynamic problem & overextension problem
  • 1:40 correct body positioning
  • 2:25 exc 1: seated hamstring lacross ball massage 100-150 reps per leg
  • 3:00 hunting in high hamstring area
  • 3:30 exc 2: active stretching (dirk hertzel) of hamstring with band; press for 2min (touch endrange / come out)
  • 4:35 exc 3: static opener of the spine (yoga-like posn) couple of min per side
  • 5:25 exc 4: wall groin (butterfly) stretch

68/ Torn Hamstring? Fix that Thing Scandic Style

Tags: #hamstring, #rehab

70/ new “Oslo” hip mob & Horizontal Thoracic

Tags: #hip, #hamstring, #shoulder, #thorax, #scapula

Grab two minutes each side with the hip flexion, 2 x 1 min in the bulgarian hip stretch, and two minutes per stretch in the horizontal scap ungluing.

  • 0:30 exc 1: straight leg hamstring stretch with band, also un-impinging the hip
  • 1:30 exc 2: classic hip opener with lunge, back foot on box, shin vertical
  • 1:45 exc 2a: variation: hold some weights 2x1min
  • 2:45 exc 3: rotating shoulder band pulls
  • 4:00 exc 4: reverse rotating shoulder band pulls

82/ protect your scrotch or medial hamstring fun

Tags: #hamstring, #squat, #deadlift

  • But do cultivate 5 min of messing around on each leg. Try to squat and deadlift before and after. Noticing anything?

  • 0:15 mobilisation = conjugate system; keep changing
  • 0:40 sympathetic sweat
  • 1:00 exc 1: roll bar over adductors
  • 2:00 exc 1a: stretch
  • 3:20 exc 2: roll hamstring with bar on power rack
  • 4:00 exc 3: same with lacross ball
  • 4:40 exc 2a: roll on bar
  • 5:10 exc 4: glue & ball; contract/relax
  • 5:40 laminating those fibers by sitting on it

104/ Hammier Your High Hammy

Tags: #hamstring, #ITband, #calf
See if you can’t collect 10-12 min of hammering on those tissues.

  • 1:00 exc hamstring deep tissue massage with ball
  • 1:25 15-25 forward motions per side, 4-5min per side
  • 1:55 exc 2: bring ball down to IT band
  • 2:30 details
  • 3:00 exc 3: ball into knee

105/ Dead Lift Prep I

Hip Capsule: exaggerate external rotation 3 min each side
Tags: #deadlift
Tags: #deadlift, #hamstring, #hip, #hipcapsule

  • 1:30 test: leg extension, back straight
  • 2:40 exc 1: hip capsule stretch
  • 3:15 exc 2: hamstring door stretch, contract/relax

113/ Improving Squatting Mechanics

Tags: #squat, #hamstring, #internalrotation

  • 0:30 exc 1: internal rotation with super friend
  • 2:00 test/retest
  • 2:10 shoulder equivalent
  • 2:25 exc 2: hamstring w/ friend
  • 2:50 details
  • 3:35 exc 3: lunge hamstring stretch
  • 4:00 keep foot down
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s