For the Ladies:

Here are the 3 main types of stretches' you should be doing before any leg workout to make sure you get the most hypertrophy growth from your workout afterwards. It also helps to stop any stiffness and makes sure to help with any backpain you might have later as well! 

1. Downward Dog
2. Pigeon Strech / Hipflexor Single Sided Strech
3. Single Sided Leg Strech

This is a great strech that works on a vast amount of muscles and is a good full body strech to start off with. It combines you having to balance yourself and use your strength to really get a strong strech all the way through your spine. 

Muscles being used are: 

• Hips
• Hamstrings
• Calves
• Quads
• Upper Lats 
• Ankles

Make sure to take your time when doing this. Hold for 30 seconds to a minute once in the final pose and then return back to your original position. Repeat three times before going onto the next exercise. 

The hip flexor are a group of muscles that always end up causing us a lot of pain and aches after workout since they're used so often in everything we do. Thus it is important to strech them out before your workout. Here is how the setup is done : 

• Notice the positioning of the anatomy model. It is very important to take your time getting into this position, but once in it, take a good minute to really get that full strech out. 

This is a great strech to really help with the hamstrings since they are attached to hip as well as the knee region. 

For this exercise:

• Strech a single leg out while sitting down and bend the other knee. 
• Allow for your waist to bend to try to reach the straightened out knee.
•  Hold there for 30 seconds to a minute. Switch sides after. 
• Do this 3 times for each side

Share this post: