Day 11: Hamstring Scoops
What this exercise is for:
Stretch of the hamstrings primarily, as well as glutes and calves
How to do it:
Stand with feet hip width apart (narrow stance).
Standing on your left foot, take a small step forward with your right foot and place your heel on the ground in front of you.
Keep your right ankle dorsiflex.
Hinge at your hips by reaching your booty backward and bending your left knee. Keep your right knee straight (or allow just a teeny tiny bend).
Keep your weight balanced on the entire bottom of your left foot. If you struggle with balance, slow down the movement.
Keeping your spine relatively straight, reach down toward your right heel in a “scooping” motion. You should feel a nice stretch in the back of your right leg (the forward leg).
Scoop as far down as you can until you feel a gentle stretch in your hamstrings.
Stand back up and step forward with the left foot.
Alternate sides for as many scoops as you want. Some days you will need more scoops than other days!
You should be able to reach closer to the ground on the last scoop than you could on the first scoop.
Note: Scoops are just as easily done while walking forward as in a stationary position.