8-10 secs Static N Quadriceps stretch Lying on your side, can be on your Progression tighten the Maintenance M Quadriceps elbow for support. gluteus Clasp ankle or laces, flex foot and pull Tilt the hips forwards leg from the knee behind the body. Ensure knees stay In line Nice straight line through body. How does that feel? 8-10 secs Static N Gastrocnemius Press up position Extend leg further Maintenance M Gastrocnemius Front knee In line ankle back Direction of knee same as foot Extend leg backwards Push into the rear heat Can you feel the stretch 8-10 secs Static stretch Small step forwards, toes and heel In • maintenance M Hamstrings line Knee in line with ankle • Bend front knee into sitting position • Ensure hips parallel • Ensure hips level • Increase sitting position • Ensure chest upright • Tilt hips downwards to ensure stretch • 8-10 secs Static N Gastrocnemius Feet parallel and hip width apart. • Maintenance stretch Large stride backwards keeping your • M Gastrocnemius heels and toes in line Front knee in line ankle • Direction of knee same as foot • Can still see your toes? ~ • Maintain front knee position • Use of abdominals to support lower • back Chest leant forward In line with the • angle of the back leg. Push into the rear heal • 8-10 secs Static N (hip flexors) Feet parallel hip width • Maintenance Ilious Pholous Stretch Large stride back • M Ilious Pholus Front knee above ankle • Still see your toes • Use abdominals to support back • Raise rear heal and lower rear knee- • 90/90 Tilt hips upwards to gain quality • stretch 8-10 secs Static N Aductors stretch Feet over shoulder width apart. • Maintenance M Aductors One foot 45 degree one straight • ahead Knee over ankle-;'leg no longer • moves Other foot slides to opposite side to • increase the stride. Trunk to stay square on • Use abdominals to support lower back • Relaxed shoulders. • 8-10 secs Static N Gluteus Stretch Stand close to support Use a wall or mirror to • • Maintenance M Gluteus Hold onto support support from behind •
8-10 secs Static Maintenance N Quadriceps stretch M Quadriceps Lying on your side, can be on your elbow for support. Clasp ankle or laces, flex foot and pull leg from the knee behind the body. Ensure knees stay In line Nice straight line through body. How does that feel? Progression tighten the gluteus Tilt the hips forwards 8-10 secs Static Maintenance N Gastrocnemius M Gastrocnemius Press up position Front knee In line ankle Direction of knee same as foot Extend leg backwards Push into the rear heat Can you feel the stretch Extend leg further back 8-10 secs Static maintenance stretch M Hamstrings • Small step forwards, toes and heel In line • Knee in line with ankle • Bend front knee into sitting position • Ensure hips parallel • Ensure hips level • Increase sitting position • Ensure chest upright • Tilt hips downwards to ensure stretch 8-10 secs Static Maintenance N Gastrocnemius stretch M Gastrocnemius • Feet parallel and hip width apart. • Large stride backwards keeping your heels and toes in line • Front knee in line ankle • Direction of knee same as foot • Can still see your toes? ~ • Maintain front knee position • Use of abdominals to support lower back • Chest leant forward In line with the angle of the back leg. • Push into the rear heal 8-10 secs Static Maintenance N (hip flexors) Ilious Pholous Stretch M Ilious Pholus • Feet parallel hip width • Large stride back • Front knee above ankle • Still see your toes • Use abdominals to support back • Raise rear heal and lower rear knee- 90/90 • Tilt hips upwards to gain quality stretch 8-10 secs Static Maintenance N Aductors stretch M Aductors • Feet over shoulder width apart. • One foot 45 degree one straight ahead • Knee over ankle-;'leg no longer moves • Other foot slides to opposite side to increase the stride. • Trunk to stay square on • Use abdominals to support lower back • Relaxed shoulders. 8-10 secs Static Maintenance N Gluteus Stretch M Gluteus • Stand close to support • • Hold onto support Use a wall or mirror to support from behind
fitness_session_plan_for_free_weights_dta.docx