Goal: Reduce soreness, restore mobility, improve muscle recovery.
When to do:

• After workouts 
• After meets 
• Sunday as a recovery/mobility day

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🔹 1. Standing Hamstring Stretch – 30 sec/leg

• Stand tall, place heel of right foot on a low bench or hurdle
• Keep both legs straight, hinge at the hips (don’t round the back)
• Flex foot (toes up) for deeper stretch
• Feel: Behind the thigh
  ✅ Don’t bounce. Keep spine long.

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🔹 2. Hip Flexor Stretch (Couch Stretch) – 30 sec/leg

• Kneel on right knee, place back foot on bench/wall
• Step left foot forward into lunge
• Tuck hips under (posterior tilt), keep chest tall
• Feel: Front of hip/thigh on back leg
  ✅ Squeeze glute on back leg to deepen stretch.

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🔹 3. Glute Stretch (Figure 4) – 30 sec/leg

• Lie on your back, cross right ankle over left knee
• Pull left knee toward chest, hold behind thigh
• Keep head/shoulders relaxed
• Feel: Right glute/hip
  ✅ Gently rock side to side for deeper release.

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🔹 4. Adductor Rock Backs – 10 reps/leg

• Kneel on one knee, extend opposite leg out to side, foot flat
• Rock hips back slowly, then forward
• Keep chest tall, hips square
• Feel: Inner thigh of extended leg
  ✅ Go slow. Don’t force depth.

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🔹 5. Calf Stretch – Wall or Elevated – 30 sec/leg

• Hands on wall, back leg straight, front leg bent
• Press back heel down, shift weight forward
• Keep hips square, chest up
• Feel: Calf (gastrocnemius)
  ✅ For deeper stretch, bend back knee slightly to target soleus.

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🔹 6. Lying Quad Stretch – 30 sec/leg

• Lie on side, bend top leg, grab ankle
• Pull heel toward glute, keep knees aligned
• Hips stacked, core engaged
• Feel: Front thigh
  ✅ Avoid arching back. Keep pelvis neutral.

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🔹 7. Thoracic Spine Twist – 10 reps/side

• Lie on side, knees bent at 90°, arms extended
• Open top arm across chest, reach toward floor
• Hold 2 sec, return to start
• Feel: Upper back and chest
  ✅ Keep knees stacked and still.

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🔹 8. Downward Dog to Cobra Flow – 5 rounds

• Start in Down Dog: Hips up, heels toward floor
• Shift into Cobra: Hips down, chest up
• Flow slowly between positions
• Feel: Hamstrings, calves, abs, hip flexors
  ✅ Inhale in Cobra, exhale in Down Dog.

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🔹 9. Foam Rolling (Optional – 1–2 min each)

• Quads
• Hamstrings
• Calves
• Glutes
• Upper Back
  ✅ Slow controlled rolls, pause on tight spots.

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🟠 Bonus (if tight in hips/lower back):

90/90 Hip Stretch – 30 sec/side

• Sit with front leg at 90°, back leg behind at 90°
• Lean over front leg, then rotate over back leg
• Feel: Hip external rotators and adductors
  ✅ Keep spine tall, avoid collapsing chest.

🔵 AT HOME Mobility & Recovery Routine – Drill Instructions

Drill/Stretch	Duration	Purpose
World’s Greatest Stretch	2 x 30 sec/side	Hips, hamstrings, T-spine mobility
Hip Flexor + Quad Stretch	2 x 30 sec/side	Recovery for sprint posture + hip flexors
90/90 Hip Switches	2 x 10 reps	Hip mobility + internal rotation
Hamstring Flossing (band)	2 x 15 reps/leg	Loosen posterior chain (hamstrings, sciatic)
Foam Rolling (quads, glutes)	1–2 min per area	Reduce muscle tension + promote recovery
Lying Twist Stretch	2 x 30 sec/side	Thoracic spine (T-spine) mobility

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1. World’s Greatest Stretch

How to Do It:

1. Start in a high lunge: right foot forward, left leg extended back.
2. Place left hand on ground inside right foot, right elbow touches inside of right foot.
3. Rotate torso, reach right hand up, eyes follow hand — hold.
4. Option: rock hips gently for deeper stretch.
5. Switch sides.

✅ Focus:

• Keep back leg straight, hips low.
• Feel stretch in hip flexors, hamstring, and mid-back.

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2. Hip Flexor + Quad Stretch (Couch Stretch)

How to Do It:

1. Kneel on right knee, back foot on wall/bench behind you.
2. Step left foot forward into a lunge, chest tall.
3. Tuck hips under (posterior tilt), squeeze glute on back leg.
4. Hold stretch.
5. Switch sides.

✅ Focus:

• Stretch should be in front of thigh and hip.
• Don’t overarch the back — keep core engaged.

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3. 90/90 Hip Switches

How to Do It:

1. Sit on floor, right leg in front bent 90°, left leg behind bent 90°.
2. Sit tall, then rotate legs to the other side in 90/90 position.
3. Keep feet planted, use core to control the switch.
4. Go slow, 2 x 10 reps.

✅ Focus:

• Controlled movement.
• Hips stay on ground as long as possible.
• Feel hips rotating internally/externally.

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4. Hamstring Flossing (with Band)

How to Do It:

1. Lie on back, loop a band around foot, hold ends.
2. Keep leg straight, pull leg up toward chest, flex foot.
3. Slowly bend and straighten knee (flossing).
4. 15 reps/leg, then switch.

✅ Focus:

• Keep back flat.
• Stretch should be in hamstring, behind knee.
• Smooth motion, don’t yank.

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5. Foam Rolling (Quads, Glutes)

How to Do It:
Quads:

1. Lie face down, foam roller under front thigh.
2. Roll from hip to knee, pause on tight spots.

Glutes:

1. Sit on roller, cross right ankle over left knee.
2. Tilt toward right side, roll glute slowly.
3. Switch sides.

✅ Focus:

• Slow controlled rolls, 30–60 sec per area.
• Breathe, relax into it.
• Avoid rolling directly on bones/joints.

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6. Lying Twist Stretch (T-Spine Stretch)

How to Do It:

1. Lie on side, knees bent at 90°, arms straight in front.
2. Rotate top arm across chest, reach for floor behind.
3. Hold stretch, breathe.
4. 30 sec/side, then switch.

✅ Focus:

• Keep knees stacked and still.
• Feel stretch in mid-back and chest.
• Exhale into the stretch for deeper mobility.