Quadricep Stretch

This Stretch I Like To Do For:  QUADRICEP

• Get on both hands and knees
• Sit on your left shin
• Slide right knee back as far as tolerated
• As your flexibility will allow, grab either your calf, ankle or foot with right hand
• Use left hand to stabilize during stretch
• Slowly pull towards your glute (knee flexion)
• Hold for 15-20 secs and alternate with opposite leg

Hip Flexor Stretch

This Stretch I Like To Do For:  HIP FLEXOR

• Get on floor with hands and knees spread apart
• Position knees as wide as will tolerate (should be wider than hip width apart at very least)
• Feet should be pointing away from body
• In controlled manner slowly sit back until you feel stretch (if you feel pain, don't go beyond that point)
• Hold for 15-20 secs and return to starting position

Bodyweight Tricep Dips

Primary Muscle Being Worked:      TRICEP
Secondary Muscle Being Worked:  CHEST, DELTOID

• Sit on bench with back straight
• Place hands on bench about shoulder width apart (or a little wider)
• Feet completely flat on ground and back perpendicular to bench
• Walk feet out and butt off of bench keeping arms extended
• Slowly lower body until you reach your lowest point (Breathe IN)
• Slowly push back up until arms are fully extended again (Breathe OUT)

Reverse Crunches

Primary Muscle Being Worked:        LOWER ABDOMEN
Secondary Muscle Being Worked:    OBLIQUE 

• Lie on floor with back flat (lower back should touch the floor)
• Raise legs up and bend knees to form 90* angle
• Tighten your core and draw knees to your chest (curl hips off the floor)
• Hold for few seconds
• Slowly lower self back to starting position
• When contracting abdomen with knees to chest (Breathe OUT)
• When returning to starting position (Breathe IN)