JIM M. TRAINING
Supine (face up) Scorpion on Floor
Start lying face up on mat with arms straight out to the side, palms down, right leg straight in the air, and left leg straight and on the floor. Lower (15 second count down) the right leg down aiming toward the left hand. Keep both legs straight and both shoulders on the mat. Hold 30 seconds. Switch.
3 reps each side
Prone (face down) Scorpion
Start lying face down on mat with arms straight out to the side, palms down, right leg bent 90 degrees, left straight and on the mat. Lift up (10 second count) the right leg and angle it over your body and try to touch the left hand. Keep left leg straight and both shoulders on the mat. Hold 30 seconds. Switch.
3 reps each side
Cat Stretch/Reach and Extend
Start on mat face down on both hands and kneeling on both knees. Keep arms straight. Arch back. Hold 30 seconds. Reach with right arm underneath left arm close to the floor as far as you can reach to the left. Bring right arm back while placing right hand behind head while twisting right elbow upward.
10 reps. Switch
Glute/Outer Thigh Stretch against wall or column
Sit with hips against wall. Rotate and lift legs straight up wall. Bend right leg, and place right foot bottom against wall while lifting hips. Cross left ankle over right knee. Push left knee toward wall and lower hips. Hold 30 seconds. Switch.
Low Back/Hip/Oblique Stretch
Lie down on mat in the Supine (face up) position. Place arms out to the side, palms down. Keep both legs bent with both feet on top of mat, bottom of feet down. Bring both knees down to the right side keeping both feet stacked on top of each other. Touch bottom knee to mat, keep both knees together and keep shoulders on mat.
Hold 30 seconds. Switch
Hip Stretch - Sit on mat/floor. Bend right leg and bring right foot in towards groin. Lift left leg and bring left ankle over right knee.
Push left knee down towards floor. Hold 30 seconds. Switch.
IT Band Stretch
Lie down on mat side lying on right side. Grab left ankle (not foot) with left hand and pull in towards left glute. Lift left knee up then touch left foot to floor behind your right leg. Lift your right leg and place right foot/ankle on top of left knee. Push down towards floor. Hold 30 seconds. Switch.
LIFETIME ATHLETICS TRAINING PROGRAM
Stretch Hamstrings, Inner/Outer Thigh, Hip Flexors before, during or after training, running, swimming, etc.