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