5-Minute Hamstring Stretch
For this stretch, being able to anchor yourself is key. Over time, and as you sink deeper into this stretch, you’ll be able to pull yourself further down towards the ground. The second key to this stretch is to keep your knees locked out.
Time in the stretch: 3-5 minutes
Weighted Butterfly Stretch
Take a seat, bring your feet together, and your heels to your groin. Grab a pair of 25-35 lb. plates and place them on your knees. Allow the weight to do its work and breathe through the stretch.
Time in stretch: 3 minutes
Internal Stretch for External Rotators
To start this stretch, pin your leg down on the open side. After pinned, crawl around until you feel a deep internal stretch.
Time in stretch: 2-3 minutes per side.
This stretching routine should take you 12-15 minutes. Complete this AFTER training, or if you’re not lifting heavy.
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