7. TIGHT HAMSTRINGS
“Tight hammies can hold back your hinge. Teach your body to accept a greater range with this drill. Prop up one foot with a med ball and keep the knee locked out. Use the opposite hand to pick up and put down a dumbbell (5kg is plenty) working further and further away from the standing foot. Hold a high band for support. 3 x 5 reps each side.
By reflexively firing the muscle from its lengthened state, adding instability and using fine motor control, we develop skill and active range of motion. This gets the new range to stick better than the classic toe touch you’ve aimlessly been doing your whole life.
Progress the drill by losing the band, moving the db further forward and/or to the side and upping the weight.”