- Find a wall and assume an invisible chair position.
- Keep the ankles under the knees and knees at/or slightly above 90 degrees to tolerance.
- Stay tall in the spine and use the quads to hold yourself up.
- Perform 3 sets of 20 seconds, with 30 seconds rest in-between.
Cooldown
After you've finished the workout, cool down by performing the moves below, for 30 seconds each. Repeat the circuit two times, switching legs the second time through.
Standing Quad Stretch
- Stand with thighs parallel, bring one foot and hold it in a bent knee position.
- Don't let your back arch, you should feel the stretch in front of the quad. If you're unable to get in this position, try resting the back foot on a chair instead.
Wall Calf Stretch
- Place feet in a staggered stance with both heels on the floor and all toes pointed forward.
- Lean in to a stretch for the back calf.
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Supine Hamstring Stretch
- Lie on your back and bring one knee and hold it towards your chest.
- open the knee until you feel a stretch behind the thigh and hold.
Piriformis Stretch
- Lie on your back and bring one knee towards your chest.
- Bring your ankle and knee towards your midline for a glute stretch.
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