Pro Athlete Training - Floor Strengthening

Donna Wilkinson: Now, we are going to move to our floor strengthening dynamic workout. You are going to love this part. You are on the floor; you really are going to get a good stretch with all these exercises. First one, we are going to do just a warm-up and get the hamstrings loose again. Lying on your back, straight one leg bent, straight on the floor, just kicking up as high as your hamstrings flexibility is. Now, if your hamstrings flexibility is here, thats as high up as you go, so we are going to do this for ten. Really kicking back, just trying to get that foot to the floor behind you.

Good. The alternate and make sure your opposite knee is bent and your foot flat on the floor. Same thing kicking all the way up as high as you can, really feeling that stretch in the back of your hamstring. Good, not bad. Now, we are going to our abductor/adductor series and this is going to be simply to strengthen and work on the inner and outer thighs. So, lying on your side, we are going to work first on the outer thigh. We are going to work first on the outer thigh. Simply lifting your thigh up, keeping your toes pointed, facing in, getting those heels up. Squeeze it up. We are going to get this for ten.

Good. Now with that same, leg we are going to take it and bend it over the front, get that foot flat in that ground. Now, we are going to work the opposite leg, kicking the heel up into the air, squeezing that inner thigh for ten. Really squeeze that inner thigh, keep that toe pointed, straight toward the front. How nice squeezing the inner thigh. Good. Then we are going to switch around, to the opposite leg. Outer thigh in this leg. Really kick that leg up, keep that toe pointed forward. Good. Now, we are going to cross that foot over, get that foot flat in the ground, working the inner thigh and the opposite leg. Really squeezing it up straight up toward the ceiling, as high as you can get it. Good.