Hamstring
- Lying hamstring PNF stretch with band – #10@1:00, also #10@4:30, #58@3:30
- Variation with second band #70@0:30, #113@2:50
- Good morning – #10@2:15
- Active stretching – sitting with ball under hamstring and extending lower leg – #10@6:55, #58@2:25, #82@4:00, #104@1:00, (similar with foam roller #41@2:30)
- Reflex – massage soles of feet with ball – #10@7:30
- Classic Yoga leaning-forward hamstring stretch – #41@0:50
- High hamstring seated hurdle stretch – #41@1:30 (alternative sitting on foam roller #41@2:05)
- Lunging lateral hamstring stretch – #42@3:40
- Lungin hip stretch (pressing into corner) #42@4:20
- Hamstring door stretch – #52@5:15, #105@3:15
- Roll hamstring over bar on power rack – #82@3:20
- Hip internal rotation stretch with partner – #113@225
- Lunge hamstring stretch (hold foot down) – #113@3:35
Hip and Groin
- Lunge stretches #2@2:25/3:15; variation: couch stretch – #2@4:30
- Psoas stretch (overhead lunge) – #4@4:25, #39@2:15
- TBC #9
- Hip capsule stretch from kneeling position – #19@3:40 (variation with band #19@4:40)
- Samson stretch on steriods – #19@5:40
- Hip stretch off a high surface – #20@2:15
- Pidgeon stretch/sweep – #20@2:55, #72@1:55
- Psoas lacrosse ball massage – #26@2:05
- Back/hip/side stretch in half-lotus – #26@3:30
- Go hunting in strange corners (hip rotation) – #15@1:45, #29@2:40
- TBC #35
- Load ordering hip flexion/external rotation – #36@0:30/1:25
- Wind up against wall, shove knees out – #39@0:55, #52@2:50/3:30, #71@1:00; variations #52@3:50 (leg split), #52@4:15 (glutes)
- Paleo chair & cosack grind-across – #42@2:45
- Lunging lateral hamstring stretch – #42@3:40
- Lungin hip stretch (pressing into corner) #42@4:20
- TBC #45
- Hip opener, seated on chair, half lotus, forward bend – #55@0:20; variation knee-to-chest #55@0:50
- Hip opener in lunge position – #55@1:50; variations #70@1:30 (back foot on box), #70@1:45 (same, plus weighted)
- Push knees out in box squat – #74@2:30
- Classic hip unimpingement stretch (lunge, with band) – #74@3:10
Lower Back
- tbc
Upper Back, Scapula, and Thorax
Legs (excluding hamstrings)
- tbc
Knee
- tbc
Arms
- tbc
Shoulder and neck
- Five way shoulder #47@1:45/2:00/2:15/2:40/3:05
Rehab
- Tennis elbow
- Jumper’s knee
- Hamstring
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Pingback: The June Training Plan | Thor Falk
This is a wonderful resource, Thor! Are you going to continue your work?
Thanks whoever you are! Good work. I love Mwod but it’s difficult finding everything I need sometimes because there’s so much great stuff. Plus, I’m not an elite crossfire athlete, just a guy who doesn’t want to get stiff and injury prone as he gets older 🙂
I always spent my half an hour to read this blog’s articles every
day along with a cup of coffee.