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Description

Warm up first and let them work. The third and fourth round are the core of this little thingy. Modify sets if possible/neccessary. Batteries not included. [Deleted the rest stations on feb 2 '14]


Exercises

Set 1: 1 round
Lying Left Leg Lifts
Lying Left Leg Lifts
20 seconds
Lying Right Leg Lifts
Lying Right Leg Lifts
20 seconds
Lying Left Leg Circles
Lying Left Leg Circles
20 seconds
Lying Right Leg Circles
Lying Right Leg Circles
20 seconds
Lying Left Leg Back Circles
Lying Left Leg Back Circles
20 seconds
Lying Right Leg Back Circles
Lying Right Leg Back Circles
20 seconds

Set 2: 1 round
Left Leg Counter-Clockwise Circles
Left Leg Counter-Clockwise Circles
20 seconds
Right Leg Clockwise Circles
Right Leg Clockwise Circles
20 seconds
Left Leg Clockwise Circles
Left Leg Clockwise Circles
20 seconds
Right Leg Counter-Clockwise Circles
Right Leg Counter-Clockwise Circles
20 seconds

Set 3: 2 rounds
Modified Lying Left Glute Stretch
30 seconds
Modified Lying Right Glute Stretch
30 seconds
Lying Piriformis Stretch (Left)
30 seconds
Lying Piriformis Stretch (Right)
30 seconds
Lying Left Glute Stretch
30 seconds
Lying Right Glute Stretch
30 seconds
Lying Hip External Rotator Stretch (Left)
30 seconds
Lying Hip External Rotator Stretch (Right)
30 seconds
Transition
Transition
8 seconds
Left Leg Lifts On A Bench
Left Leg Lifts On A Bench
20 seconds
Right Leg Lifts on a Bench
Right Leg Lifts on a Bench
20 seconds
Left IT Band Stretch
Left IT Band Stretch
45 seconds
Standing Iliotibial Stretch (Right)
30 seconds
Right IT Band Stretch
Right IT Band Stretch
45 seconds
Standing Iliotibial Stretch (Left)
30 seconds
Transition
Transition
8 seconds
Stretch After Thigh Work
Stretch After Thigh Work
1 minute
Head to Knee
Head to Knee
45 seconds
Head to Knee (Other Side)
Head to Knee (Other Side)
45 seconds
Transition
Transition
8 seconds

Set 4: 1 round
Corpse
Corpse
1 minute


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