The Ultimate Flexibility Routine For Increasing Rugby Performance

Flexibility training focuses on the resting muscle lengthens to restore ideal posture and the active movement ranges to enhance performance.

1. Foam Roll IT Band: 10-15 passes

2. Foam Roll Adductors: 10-15 passes

3. SMR Glutes (lax ball): 30sec. – 2min.

4. Bent-knee Iron Cross x 5-10 each side

5. Roll-overs into V-sits x 10

6. Rocking Frog Stretch x 10

7. Fire Hydrant Circles x 10 fwd/10 bwd

8. Mountain Climbers x 10 each leg

9. Cossack Squats x 5-10 each side

10. Seated Piriformis Stretch x 20-30sec. each side

11. Rear-foot-elevated Hip Flexor Stretch x 5-10 reps (3sec. hold) each side

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