1. Quadriceps
- Keep hips forwards and square and bottom tucked under
- Draw knee back
- Hold 20 seconds, repeat 3 times per side
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2. Hamstrings
- Maintain a straight back and bend forwards from the hips
- Hold 20 seconds, repeat 3 times per side
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3. Calf
a) Gastrocnemius
- Lunge forwards, toes straight ahead
- Keep knee straight on stretching leg
- Hold 20 seconds, repeat 3 times per side
b) Soleus
- Lunge forwards, toes pointing straight ahead
- Bend knee forward over toes on stretching leg
- Hold 20 seconds, repeat 3 times per side
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a)Gastrocnemius / b)Soleus
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4. Gluteals
a) Standing
- Hips square and toes pointing straight ahead
- Bend forwards over leg taking shoulder over the knee
- Hold 20 seconds, repeat 3 times per side
b) Lying
- Place foot on other knee
- Hold the supporting leg and pull to chest
- Hold 20 seconds, repeat 3 times per side
c) Sitting
- Keep bottom square on the floor
- Pull knee close to chest
- Hold 20 seconds, repeat 3 times per side
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a) Standing / b) Lying
c) Sitting
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5. Adductors
a) Standing
- Stand with feet apart, toes facing forwards
- Lunge to side
- Hold 20 seconds, repeat 3 times per side
b) Sitting
- Sitting with knees bent and out to sides and feet together
- Apply gentle downwards pressure on the knees
- Hold 20 seconds, repeat 3 times per side
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a) Standing / b) Sitting
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