Download the entire PDF handbook (5.4 MB) - USA Gymnastics
Download the entire PDF handbook (5.4 MB) - USA Gymnastics
Download the entire PDF handbook (5.4 MB) - USA Gymnastics
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statiC FlexiBility exerCises<br />
QUAD/HIP FLEXOR<br />
Lunge with twist<br />
Place elbow (same side of rear leg) outside front<br />
thigh of lunge leg. Use this arm to press on<br />
thigh and create rotation through core. Without<br />
arching low back, shift weight forward<br />
to stretch front of rear leg. Attempt to<br />
create a straight line from rear knee<br />
through each thigh to front knee.<br />
statiC FlexiBility exerCises<br />
26 2013 <strong>USA</strong> <strong>Gymnastics</strong> Fitness Program<br />
Lunge with reach back<br />
(opposite side)<br />
Reach back with opposite arm of rear leg<br />
and grasp rear foot. Pull foot up toward<br />
buttocks for a front side quad and hip<br />
flexor stretch. Without arching back,<br />
shift weight forward to stretch front of<br />
rear leg. Attempt to create a straight<br />
line from rear knee through each<br />
thigh to front of knee.<br />
Hold position for 20-30 seconds.<br />
Hold position for 20-30 seconds.<br />
QUADRATUS LU<strong>MB</strong>ORUM<br />
Physio ball<br />
You may need a spotter so you can relax and<br />
maintain position on physio ball. Lie on left<br />
side with ball under hip. Relax on ball and<br />
extend right arm and leg. Keep hips stacked<br />
on top of each o<strong>the</strong>r<br />
<strong>the</strong>n slightly roll right<br />
shoulder toward ball.<br />
Individual<br />
Start in beginning position of V-sit with hands<br />
behind head. Lean to one side and place elbow<br />
along knee. Use elbow on thigh to press, causing<br />
rotation as you look up to ceiling.<br />
Lunge with elbow down<br />
Place elbow (same side of rear leg) next to inside foot of lunge<br />
leg. Collapse core to create thigh separation from rear leg to<br />
front leg. Shift weight forward to stretch front of rear leg and<br />
back of front leg. Relax and<br />
brea<strong>the</strong> deeply because<br />
exhaling increases depth of<br />
stretch. Attempt to create a<br />
straight line from rear knee<br />
through each thigh to front<br />
of knee.<br />
Lunge with reach back<br />
(same side)<br />
Reach back with arm of rear leg<br />
and grasp rear foot. Pull foot toward<br />
buttocks for a front side quad<br />
and hip flexor stretch. Without arching<br />
back, shift weight forward to<br />
stretch front of rear leg. Attempt to<br />
create a straight line from rear knee<br />
through each thigh to front of knee.<br />
Partner<br />
Same as <strong>the</strong> individual, but a spotter stands behind<br />
you and presses a hand on your shoulder<br />
blade. Spotter <strong>the</strong>n uses o<strong>the</strong>r hand to reach<br />
under armpit and grasp front of shoulder. Spotter<br />
pulls gently, causing<br />
rotation as you look up to<br />
ceiling.
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