Hamstrings & Groin Mobility (5–7 Minutes)

Goal: Improve flexibility, stride length, and lower-body control

1. Elephant Stomps – 10 reps each side

• Alternate reaching toward each foot

• Keep slight bend in knees

• Feel stretch through hamstrings

2. Walking Spiderman Stretch – 5 reps each side

• Long step forward

• Drop hips toward ground

• Feel stretch through groin

3. Adductor Rockbacks – 10 reps each side

• One leg straight out

• Sit hips back toward heel

• Keep spine neutral

4. Dynamic Hamstring Sweeps – 8 reps each side

• Kick leg forward

• Sweep hands toward toes

• Stay tall and controlled

5. Lateral Lunges – 6 reps each side

• Step out wide

• Sit into one hip

• Stretch inner thigh

Key Focus

• Slow, controlled movement

• Stay balanced through each rep

• Do not force range of motion

• Breathe and relax into stretches

Total Time: ~5–7 minutes