Holy Cross Strength & Conditioning Flexibility Page

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Static Stretch
Box/Bench Stretch
Rope Stretch
Dynamic Warmup
Dynamic Warmup 2
Continuous Warmup
Continuous Dynamic
Ladder Warmup

Rationale:
Improve functional range of motion
Improve rate of recovery
Reduce likelihood of injury

Tips:
Static stretch post workout
Hold each stretch for 40-60 seconds
Stretch prior to sleep
Pre Workout stretching should be dynamic in nature
Any specific tightness should be stretched more than twice per day

Static Stretch


1. Lunge x40 sec. Ea. Leg
2. Spiderman stretch x40 sec. Ea. Leg
3. 3 Position Hamstring x20 sec. Ea. position
4. Praying Mantis x40 sec. Ea. Leg

(20 sec. ea. Position)

Lunge (hip flexors)

Lunge forward so that your right leg is forward and your left leg is back. Push your knee forward and twist your upper body to your right. Hold for 20 seconds and switch legs.

Spiderman Stretch (hamstrings, groin)

Begin in a pushup position. Bring your right foot to your right hand and attempt to touch your right elbow to the ground. Hold for 20 seconds and switch legs.

3 position hamstring (hamstrings)

Assume a track start position on the ground with your right leg in front and left behind. Hands stay on the ground, and toes point straight ahead. Attempt to straighten your front leg and hold for 10 seconds. Return back to the starting position, and turn your toes in as much as you can. Attempt to stand up again and hold for 10 seconds. Return back to the starting position, and turn your toes out as much as you can. Attempt to stand up again and hold for 10 seconds. Switch legs. Your hands stay on the ground for all 3 stretches.

Praying Mantis (Hip ext. Rotators)

Assume a position on the floor where your right leg is bent and laying on its side. Your left leg should be straight back behind you. Position 1 is with your hands in the air, position 2 is with your elbows on the ground.

Box/Bench Stretch


1. Cross behind Hip Flexor x40 sec
2. Glute/Figure 4 x40 sec
3. Hamstring x40 sec
4. Groin x40 sec
5. Quad/Hip Flexor x40 sec

Switch legs

Upper Stretch
1. 2 Arm Lat Hang x40 sec
2. 1 Arm Lat Hang x40 sec ea
3. 2 Arm Bar Pull x40 sec
4. 1 Arm Bar Pull x40 sec ea
5. 1 Arm Pec Stretch (arm at 90-degrees) x40 sec ea

Rope Stretch

 

*Perform all stretches for one leg before switching to the other leg

Calf

Put the strap around your right foot and pull back so you get a stretch through your calf. Hold for 30 seconds.

Hamstring

Lean back and keep your right leg straight. Pull on the strap so you get a stretch through the back of your leg. Hold for 40 seconds.

Piriformis

Stay on your back, facing up, and pull your right foot to your face. You should feel a stretch through the outer part of your butt. Hold for 40 seconds.

Groin

Keep your right leg straight, and pull your leg up to your right ear. You should feel a stretch through your inner thigh. Hold for 40 seconds.

Glutes

Keep your right leg straight, and pull your leg over and across to your left ear. You should feel a stretch through your butt, and low back. Hold for 40 seconds.

Quads/Hip Flexors

Flip over onto your stomach and pull the strap over your shoulder and try to lift your leg off of the ground. You should feel a stretch through the front of your thigh. Hold for 40 seconds.

Now Switch Legs

Dynamic Warmup

 


Neck - Fwd/Back/Left Side/Right Side
Shrugs - 8 up and back/ 8 up and forward
Windmill - Right Arm/ 8 forward/8 back
Windmill - Left Arm/ 8 forward/ 8 back
2 Arm Big Circles/ 8 forward
2 Arm Little Circles/ 8 forward
2 Arm Big Circles/ 8 backward
2 Arm Little Circles/ 8 backward
Feet Shoulder Width/ Locked in place/ Trunk Twist x 8
Feet Rotating Trunk Twist x 8
Wide Base Rotating Lunge x 10
Lateral Squat/ Arms Up
1 Leg Straight Leg Toe Touch x 8 (kick back leg up)
1 Leg Rotate In Toe Touch x8
Switch Legs and Repeat Above 2 Exercises
Hand Walk Out Calf Stretch x 8 each leg
Spider Lunges x 8
Lay on Belly/ Push Up x 4
Lay on Belly Push Up to each side x 2 each side
Hands Out/ Scorpions x 10
Flip on Back/ Scorpions x 10

UP ON FEET


Straight leg March x 12
Backward Lunge/ Lean back and Twist over up knee x8
Ankle Cradle x 8

Dynamic Warmup 2

 

KNEELING
Angry Cats x 10
Fire Hydrants x 8 each side
1 Leg Whips x 8 each side
Downward Dog x 10
Calf Stretch x 8 each side
Spider Lunges x 10

ON BACK
Knee Hugs x 10
Knee Hugs w/ Toe Points/Circles x 10+10+10 each side
Hammy Kicks (hands under back) x 10
Figure 4 x 10 each side
Glute Bridge x 10
Crucifix x 10

ON STOMACH
Scorpions x 10
Alt. Supermen x 10
Alt. Superdogs x 10

ON FEET
Pogo Jumps x 20

Continuous Warm up


High Knee Skip 2x15
Butt Kicks 2x15
Straight Let Skips 2x15
Backward Run 2x15
High Knee Carioca 2x15
Lateral Squat Walk 2x15
Spider Lunge 1x20
Cradle Walk 1x20
Inch Worm 1x20
Backward Lunge 1x20

Continuous Dynamic (10 yds)

 

*each performed once


1. High Knee Walk
2. Figure 4 Walk
3. 1 Hand Heel to Butt
4. Opp. Hand Heel to Butt
5. 1 Hand Heel to Butt w/ SLDL
6. 1 Leg SLDL Forward
7. 1 Leg SLDL Backward
8. Lunge to Hamstring
9. OH Lunge Walk w/ Side Bend
10. Backward Lungewalk w/ Extension and Twist
11. Lateral Squat Walk (right)
12. Lateral Squat Walk (left)
13. Straight Leg Crossover *switch half way
14. Backward Inchworm

Descriptions

1. High Knee Walk- Walk forward while bringing one knee to your chest and pulling up on it. Stand up to tall and reach up onto the toe of your other leg.

2. Figure 4 Walk- Walk Forward while pulling your foot to your face. Grab from your shin, and the bottom of your foot. Stand up tall and reach up onto the toe of your other leg.

3. 1 Hand Heel to butt- Walk forward while bringing your right foot to your butt. Grab your foot with your right hand, and hold for a second before switching.

4. Opposite Hand Heel to butt- same as above except grab your foot with your opposite hand.

5. 1 Hand Heel to butt SLDL- Walk forward while bringing your right foot to your butt. Grab your foot with your right hand, and then reach down and touch the ground with your left hand. Stand all the way back up, and switch legs.

6. 1 Leg SLDL Walk Forward- Keep your legs slightly bent througout. With arms arms out to the side, step forward on to your right leg, and lift your left leg as high as you can while keeping your back flat. Stand back up and switch.

7. 1 Leg SLDL Walk Backward- Same as above, except walk backwards

8. Lunge to Hamstring- Lunge forward with your right leg, and drop your both hands to the inside of that foot and drop your back knee. Hold for a second and then attempt to flatten the heel of your back leg out. Keep your hands on the ground for both parts.

9. OH Lunge Walk w/ Side bend- Grab your right thumb with your left hand and keep your arms straight throughout. Lunge forward and bend into the leg that is forward, so you feel a stretch down your opposite side. Keep your arms straight, and chest up!

10. Backward Lunge w/ Extension and Twist- Lunge backwards and reach backwards and twist into the leg that is forward.

11. & 12. Lateral Squat Walk- Face forward and take a step out to the side and lunge onto that leg while keeping your other leg straight. Both toes must face straight ahead. Keep chest up and back flat; reach arms forward as you reach your butt back.

13. Straight Leg Crossover- Stand perpendicular to the direction that you are going. Step your right over your left and reach down and touch your left foot. Keep your knees slightly bent throughout. Stand all the way back up and repeat. Switch directions when you get half way.

14. Backward Inchworm- Begin in a pushup position, and keep your knees and arms straight throughout the drill. Drop your hips to the ground at the bottom, then walk your hands towards your feet by bringing your butt straight up in the air. When you can no longer get further with your hands, walk your feet back out until you are back in a pushup position. Keep your knees straight!

Ladder Warm up

 

Perform each one time.


Quick Feet (F/B/L/R)
Icky Shuffle (F/B)
Hip Switch (F/B) -180's
Crossover in Front (F/B)
Cross behind (F/B)
In-In-Out-Out (F/B/L/R)
One In (F)
Follow w/ Lunge Series x5 ea
Lateral/Reverse/Spider/Glute/Hamstring

Key:
F- Forward
B- Backward