© 2019 by Travis Hansen

Zero Nonsense Stretching

Static Stretches

Gastroc

Level #1-Ground Based

Level #2-Angled

Level #3-Platform

Soleus

Level#1-Standard Stretch

Level#2-Platform

Quads

Level #1-Ground based

Level#2-Standing

Hamstrings

Level #1-Stability Ball Stretch

Level #2-Table Stretch

Levels #3-Standing Stretch

Internal Rotators

Level #1-Table Stretch

Level #2-Runners Stretch

External Rotators

Level #1-Supine Stretch

Level #2-In Out Stretch

Hip Flexors

Level #1-Thomas Test

Level #2-Half Kneeling

Level #4-Standing Psoas Stretch

Lats/Teres Major

Level #1-Stability Ball Lat Stretch

Level #2-Childs Pose

Pectorals

Level #1-Clavicular Head

Level #2-Sternal Head

Upper Traps/Scalenes

Level #1-Scalene Upper Trap Stretch

Level #2-Lateral Flexion Stretch W/Reach

DYNAMIC STRETCHES

Soleus

Level #1-Mobility Test

Level #2-Platform Stretch

Level #3-Dowel Stretch

Gastroc

Level #1-Ground Calf Stretch

Level #2-Standing Stretch

Level #3-Platform Stretch

Quads

Level #1-Heel To Butt Stretch

Level #2-Linear Leg Swings

Hamstrings

Level #1-Walking Toe Touch Stretch

Level#2-Iron Cross Stretch

Level #3-Quad/Hamstring Combo Stretch

Internal Rotators

Level #1-Walking Outward Cradle

External Rotators

Level #1-Walking Inward Cradle

Hip Flexors/Quads

Level #1-Prone Scorpions

Level #2-Forward Lunge W/Reach

Level #3-Spidermans

Adductors

Level #1-Rollover to V-sits

Level #2-Lateral Leg Swings

Level #3-Lateral Split Squats

Thoracic Mobility/Lats/Pectorals

Broomstick Raises:

Overhead Squats:

Quadruped Rotations:

Childs Pose W/ Flexion:

Quadruped Rockbacks

Cook T-Spine Rotations

Windmills

Mobiliity Circuits

#1:

#2:

PNF Hamstring Stretch

PNF Quad/Hip Flexor Stretch