4 Corner Balance drill

[Bill Ripley]

When doing the 4CBD in the intermediate Warrior Wellness program I have a ahrd time keeping my legs straight when extend to the front and side. I need to know what to stretch to releive this.

TIA

Bill Ripley

[Robert V]

You don't have to lift your leg all the way up. "Incremental Progression". Start were you are!

Just extend your leg to the front, place your heel on the ground, just so your heel skims the floor. The same thing on the side. Make sure you are pushing through your heel, contracting your quadiceps, and pulling your toes towards your knee. As you take it to the side, screw your femur into your pelvis, kneecap towards the ceiling. As your range of motion improves, lift it higher, keeping your alignment.

You can also, hold on to a chair or wall.

If you want some extra hamstring work, twice a day, rest on your back, knees bent, feet flat, and extend one leg up and use a towel or belt around your ankle to pull your leg towards your chest, while keeping your back flat and leg straight(toes towards your knee).
Stop the pull when you feel tension, hold it until the tension leaves. Don't put effort into it, but take the effort out. Breathe your leg down to your chest by "letting go". Do this in sets of to.

Twice a week, use PNF, rather before you pull your leg down to your head, pressure/press your leg "away" from you, resisting with the towel and then pull it down.

In a month, you'll see improvements!

[Bill Ripley]

Thanks Robert !

Bill Ripley